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South Slope CrossFit – CrossFit

Strength A

Every 3:00 x 10 Rounds


A: Deadlift, Pull to Knee + 3 Full Reps

Goal = 75%, all sets. If bar speed remains constant, increase load for last set.

B: 30(25) Calorie Assault Bike

Goal = Neutral Split Times

Deadlift to Knees (5 x 1+3)

Record weight used and sets / reps performed in Deadlift to Knees assignment.

Metcon (Time)

Record average time to complete Calories on the assault bike.

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