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South Slope CrossFit – CrossFit

Strength A

Metcon (No Measure)

Alternating Every 1:30 x 20 Rounds

Work NTE :30

A: Squat Snatch x 2 Reps

Goal = Start @ 70% of 1RM, Increasing Weight every two sets

B: Handstand Push Ups

Goal = Max Consistent Reps, Alternating between strict and kipping each set.

Metcon (Time)



Power Snatch 75/55

Calorie Assault Bike


Metcon (No Measure)

Alternating EMOM x 16

A: Front Squat X 2 Reps

—Goal = Starting @ 70%, ending with 85% for 5 Sets

B: Max Consistent Kipping Pull Ups

—Preferably CTB if able to maintain 6+ Reps Each Round

Metcon (Time)


Calorie Ski Erg

Pistol Squat


Warm-up (No Measure)

15 Minute Clock

2 Rounds Of:

8 PVC Pass Thru

8 PVC Around the World

6 PVC Samson Reverse Lunge

6 Banded Lat Press Down

2 Rounds Of:

8 Banded OHP

8 Banded OVHS

:20 High Hip Bear Crawl, Crabwalk

With Barbell:

1 Set Empty Bar, 2 Sets w/ less than 50%

2+2+2 Sweeps, High Hang High Pull, High Hang Squat Snatch

—Build to start weight, set/mark HSPU

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