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South Slope CrossFit – CrossFit


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


Death By Calorie Row

EMOM x Failure

–Start @ 5 Calories, adding one each minute until work cannot be completed within the sixty seconds.

–At the top of the minute after failure perform 8 Burpee to Target until all athletes have completed the assignment.

Metcon (AMRAP – Rounds and Reps)

Record successful rounds and any additional calories performed in rowing assignment.


Strength A

Every 5:00 x 6 Rounds

—–Perform all three modalities

—–Work time on any movement NTE 1:00

A: Back Squat, 2+2 Pause, No Pause

Goal = Minimum of 70%, across. Increase load for each of the final three sets, if bar speed is constant.

B: Strict + Kipping Pull Ups

Goal = Perform “XX” Strict + “XX” Kipping for Max Consistency. If possible, perform CTB. Perform two complexes if needed to collect 5+ reps.

C: 1 Minute Of Challenging Handstand Walk

EG= Proficient: travel through obstacle course (Turns, lateral, elevation, etc)

Intermediate: Collect max unbroken straight-walk.

Foundation: Wall Walks + Hold / Attempt to Leave wall / Lateral Walks

Paused Back Squat (6 x 2+2)

Record weight used for paused back squats

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

Pull-ups (6 x Varied)

Strict Chest to Bar Pull Ups (6 x Varied)

Record total Strict Chest to Bar Accumulated

Chest-To-Bar Pull-ups (6 x Varied)

Handstand Walk (6 x Varied)

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