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.