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12-12-2019

South Slope CrossFit – CrossFit

Strength A

Set Every 3:00 x 5 Rounds

Front Squat Partials

–3 Partial Reps + 2 Full Reps

–Goal = 60%, All Sets. Weight May increase for final two sets if bar speed is strong.

Front Squat (3 + 2 Partial + Full)

CONDITIONING

Metcon (Time)

With Partner, Any Split of Reps

–For Total WORKING Time

Every 6:00 x 4 Rounds

7-5-3

Sandbag Over Shoulder 100/70#

30-20-10

Box Jump 24/20″

RX+ = 150/100# , 30/24″

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