CrossFit Southpaw – CrossFit
A: Metcon (AMRAP – Reps)
4 Rounds (rest 1:30-2:00 between movements)
– Max Reps Strict Pullups
-Incline Dumbbell Press 8-12 reps (choose weight accordingly)
Score is total number of strict pullups – indicate scale in notes
If you do not have pull-ups, do 3 eccentric pull-ups per round (can also scale with ring rows)
B: Metcon (Weight)
4 Rounds (rest 1:30-2:00 between movements)
-8-12 reps supinated barbell row (hands facing up)
– Max Ring Dips
score is weight for the barbell row
Scale with Eccentric Ring Dips or use a band