Monday 6.24.29

CrossFit Southpaw – CrossFit

A: Front Squat (4×3 with 3 sec. hold at bottom (0.3.0.0))

Maintain tension at the bottom – hold for 3 seconds and then drive up. Choose a weight that makes you fight to maintain good position

B: Metcon (Time)

For Time:

400m Run

10 Front Squats (165/115)

20 Lateral Burpees over bar

30 Pullups

20 Lateral Burpees over bar

10 Front Squats

400m Run

14:00 Time Cap
This is a heavier barbell. Choose a weight that allows you to finish all ten reps in 1-2 sets.

Categories: WOD

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