CrossFit Southpaw – CrossFit
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
x2
Score is total number of Goblet Squats and KB Swings
Burpees shouldn’t take longer than 1:00 to do. Scale number if needed