Friday 5.24.19

CrossFit Southpaw – CrossFit

LAST CALL FOR FOUNDER’S CLUB SHIRTS! Email nick@crossfitsouthpaw.com with your size if you have not done so yet!

Olympic lifting class starting Sunday at 12:00! It is free to all members. Please join us for the innagural class!!

Murph is at Southpaw in Monday! Doors open at 9am and we will be running heats every 45 minutes. Ask Nick about sign up (if you haven’t already)

View Public Whiteboard

A: Overhead Squat (4×7 at 65-70%)

Percentage is a little light for 7 reps, focus on form and technique – take these from the rack

B: Metcon (Weight)

3 Rounds:

8-12 reps bent over barbell row

Rest 1:00-2:00

8-12 Reps DB Bench Press

Rest 1:00-2:00
Set up in the bottom of a good morning position for the row. Squeeze shoulder blades

Score is weight of barbell + weight of both DB’s (don’t focus on this metric – focus on moving well)

Categories: WOD

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