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12-23-2019

South Slope CrossFit – CrossFit

Strength A

15 Minute Clock

–Establish 3 Rep Max Bench Press

Goal = 90+%

Suggested Warm Up:

60% x 5

70% x 3

80% x 2

85-87% x 1

Bench Press (3 Rep Max)

CONDITIONING

Metcon (Time)

5 Rounds For Time

(20 Minute Cap)

25(20) Calorie Row

25 Wall Ball Sit Ups 20/14#
**Note: Wall Ball Sit Up Movement Standard = Ball touches ground behind athlete’s head and in front of athlete’s hip each rep

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