South Slope CrossFit – CrossFit

Strength A

Push Press

A: Every 3:00 x 6 Rounds

Goal = Start @ 70% for two reps, adding weight each round so long as no misses occur.


B: Perform x 1 AMRAP @ 60% of today’s heaviest double.

Goal = Rebounding all reps

Push Press (1 x 2)

Push Press (1 x AMRAP)


20 Minute Clock

Gymnastics Skill / Conditioning

Accumulate Quality Rounds of:

–Rope Climbs

–Pistol Squats

–Toes to Bar

–Handstand Push Ups

***Athlete determines quantity of reps and difficulty of movement.

**Ideally volume of each round remains constant.

EG: Rounds of:

1 Legless Rope Climb

8 Pistol Squats

5 Strict T2B

5 Strict HSPU

Rope Climb (Varied)

Legless Rope Climbs (Varied)

Record total Legless Rope Climbs performed in Gymnastics assignment.

Pistols (Varied)

Toes-To-Bar (Varied)

Strict Toes-To-Bar (Varied)

Strict Handstand Push Ups (Varied)

Record total Strict Handstand Push Ups accumulated

Handstand Push-ups (Varied)


Strength B

Front Squats

Set Every 3:00 x 6 Rounds


Goal = Start @ 60%, increasing load each set if quality remains

Front Squat (1 x 3)


Metcon (Time)

For Time:

20 Deadlifts 225/155

30 Box Jump Over 24/20″

40 Dumbbell Snatch 50/35

50(40) Calorie Assault Bike

40 DB Snatch 50/35

30 BJO 24/20″

20 Deadlifts 225/155