Friday 5.31.19

CrossFit Southpaw – CrossFit

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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

Categories: WOD

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