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South Slope CrossFit – CrossFit

Strength A

Every 2:00 x 10 Rounds


A: Push Press

Goal = Accumulate 15+ Reps @ 80%

B: Rope Climbs (Work time NTE :45)

Goal = Accumulate max quality reps. If possible, perform legless.

Push Press (5 x Varied)


Rope Climb (5 x Varied)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


Preferred Order of Assignments:

–Strength B


–Team of Three Conditioning

–Bodyweight Conditioning

Strength B

EMOM x 18


A: 1+1 Pause + No Pause Front Squat

B: 2 Deficit (25# Plate) Deadlift

**Both movements @ 70%, all sets.

**If bar speed remains constant, load may increase for final three sets of each movement.

Paused Front Squat (9 x 1+1)

Deficit Deadlift (9 x 2)

Record weight used and sets/reps accumulated in Deficit Assignment. Note in comments the height of deficit.


Metcon (Time)

Teams of Three

For Time

**Two team mates always working on any two movements.

**Reps may be performed in any rep scheme or order. Team works until the following has been accumulated.

200 Calorie Ski

200 Push Ups

200 GHD Sit Ups

100 Sandbag Clean (TO shoulder not OVER) 100/70


A: Push + Pull

8 Rounds for Quality

—:30 Wall Walk + Side to Side Walk

—8 Challenging Ring Rows

B: Midline / Accessory

Alt EMOM x 16

–:20 Parrallette Shoot Thru

–:20 Banded Wood Choppers

–:20 GHD Back Raises

–:20 Banded Wood Choppers

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