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12-06-2019

South Slope CrossFit – CrossFit

Strength A

5 Rounds

3 Minute Work Clock

2 Minute Rest

**Both movements each round**

–A: Deadlift x 2

Goal = 85%+ All Sets

–B: Quality Sets of Tall Box Jump + Rope Climbs

Sets should be small and challenging. EG: 4 Box Jump @ 36″ + 1 Legless Rope Climb

Deadlift (5 x 2)

Box Jumps (Varied)

Rope Climb (Varied)

Legless Rope Climbs (Varied)

Record total Legless Rope Climbs performed in Gymnastics assignment.

Metcon

Metcon (Time)

For Time:

(8 Minute Cap)

9-7-5-3-5-7-9

Deadlift 225/155

Box Jump Over 24/20″

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