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12-04-2019

South Slope CrossFit – CrossFit

Strength A

5 Rounds

3 Minute Work Clock

2 Minute Rest

**Perform both movements**

–A: Back Squat x 2

Goal = 85%+ All Sets

–B: Quality Sets of Handstand Push Ups + Pull Ups

Athlete’s Choice. EG: 4 Kipping P/U + 6 Kipping HSPU, 3 Kipping Chest to Bar + 3 Strict HSPU etc…

Back Squat (5 x 2)

Pull-ups (5 x Varied)

Handstand Push-ups (5 x Varied)

Chest-To-Bar Pull-ups (5 x Varied)

Strict Handstand Push Ups (5 x Varied)

Record total Strict Handstand Push Ups accumulated

CONDITIONING

Metcon (Time)

“Express Lane”

For Time:

–6 Minute Cap–

30(25) Calorie Assault Bike

30 Wall Ball 30/20

10 Clean and Jerk 115/85 (RX+ = 50% 1RM Clean and Jerk IF higher than RX Weight)

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