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South Slope CrossFit – CrossFit

Strength A

Alternating Every 1:30 x 10 Rounds

Deadlift (Varied)

Goal = 15+ Reps @ 80% (EG Sets of 2-4)

Push Press (4-4-4-3-3)

Goal = 3×4 @ 75%, 2×3 @ 80%
5 Minute Break

Strength B

Alternating Every 1:30 x 10 Rounds

Dumbell Curl to Press (8-8-8-8-8)

Goal = Consistent Sets of 8, each arm, performed together

GHD Sit Ups (Varied)

Maximum Consistent Sets.

If able to maintain sets of 15+ unweighted, add 14/10# wall ball and reduce volume each set.


Metcon (Distance)


15 Minute AMRAP

With Partner

Partner A: Begins the workout by rowing for meters

Partner B: Begins by shoulder carrying a 100/70 sandbag 100m

**Partners alternate for the entirety of the 14 Minute Clock**

Score = Total Meters

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