CrossFit Southpaw – CrossFit
1) We have had a lot of “hands” stuff this week – pull-ups, farmers carry, ttb. If you need to stay off of them sub in ring rows for pull-ups: grip them more on your fingers than your palm. Don’t tear!
2) Please avoid dropping barbells from above the knees tomorrow. I just found out that the landlord is installing soundboards next Tuesday. We have instituted dropping again but I would like to try to remain courteous of the neighbors during this transition – you guys have been great about this so far, thank you! Our ultimate goal is to be able to drop and not worry about it. I think that point is near!
3) Olympic Lifting is Sunday at 12:00! We had about 8 people last time – ask them for a review! If you have the time, give it a try!
WOD: Metcon (AMRAP – Rounds and Reps)
15 Hang Cleans (135/95)
30 Wall Balls (20/14)
10 Ring Dips + Red Band
RX+ is 10 Muscle Ups (instead of PU+Ring Dips) and 30/20 for Wall Balls