Friday 6.14.19

CrossFit Southpaw – CrossFit

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Pre: Metcon (Weight)

Alt. EMOM 10

Min. 1: 2 Front Squats

Min 2: 4 Back Squats

Work up to a moderate weight that you can use for both movements. You do not have a lot of recovery time so make sure the weight is manageable.
Score is weight

If sharing a rack, have one partner start at the :30 mark

WOD: Metcon (AMRAP – Reps)

1:30 – 10 Burpees then max reps Goblet Squats (24/16)

1:30 Rest

1:30 – 10 Burpees + max reps KB Swings (24/16)

1:30 Rest


Score is total number of Goblet Squats and KB Swings
Burpees shouldn’t take longer than 1:00 to do. Scale number if needed

Categories: WOD

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