South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 5 Rounds for Total Time 25(20) Calorie Row 20 GHD Sit Ups 5 Sandbag Over Shoulder 100/70 **1 Minute Rest Each Round**

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South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! –With Partner, For Time 200-150-100 Double Unders 50-35-20 Box Jump 24/20″ Deadlift 185/125 Bar Facing Burpee

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South Slope CrossFit – CrossFit CONDITIONING Metcon (AMRAP – Rounds and Reps) Every 3:00 x Failure 20(16) Calorie Assault Bike 2 Rope Climbs –Dumbbell Thrusters 50/35 ***Start at 9 Reps, adding three reps until work cannot be completed during the three minute clock. Strength A Optional Accessory / Midline 4 Rounds for Quality 10 DB…

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South Slope CrossFit – CrossFit Metcon Metcon (Time) Thanksgiving With The Girls —For Time, With Partner, Any Division of Work “Amanda’s House” 6-5-4-3-2 Ring Muscle Up Squat Snatch 135/95 “Angie’s House” 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Air Squats “Isabel + Grace’s House” 15 Power Snatch 135/95 15 Clean and Jerk…

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South Slope CrossFit – CrossFit Strength A 20 Minute Work Clock –Back Squat –Bench Press Goal = Accumulate 15+ Reps @ 80% in each movement Any set / rep scheme Back Squat (Varied) Bench Press (Varied) CONDITIONING Metcon (Time) 10 Minute Cap For Total Time 9-12-15 KBS AM 70/53 Burpee —3 Minute Break— 15-12-9 KBS…

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South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) Teamwork Tuesday! –Teams of Three– For time: 200(180) Calorie Row 200(180) Calorie Bike ***EMOM = 30 Double Unders **Two working, one resting, any rotation** CONDITIONING Midline-Conditioning 12 Rounds –Alternating :20 Work, :20 Rest A: Posterior Plank Hold B: Wall Ball Slam, Left + Center + Right

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South Slope CrossFit – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Strength A Set Every 1:30 x 12 Rounds Alternating A: 3 Squat Clean Thrusters Goal = Start @ 40% of 1RM Clean and Jerk, adding weight each round B: Strict + Kipping Toes to Bar Goal = Unbroken Sets, EG: 2+8…

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