Monday 7.1.19

CrossFit Southpaw – CrossFit

Our schedule will be a little different this week: we will have one class on Thursday (the Fourth) at 9:00am and three classes on Friday: 5:30am, 11:30am, and 5:30pm. After that, scheduling is back to normal!

A: Metcon (Weight)

9 Min EMOM

Min 1: 6 shuttle sprints (down and back length of the gym = 2 reps)

Min 2: 10 Goblet Squats (Heavy KB)

Min 3: Muscle Up Transitions
For the MU transitions, you will be starting in a hollow position under the low rings with a band underneath your hips. You will explode through your hips and pull your torso through until you “catch” in the bottom of a dip

Score is weight of KB

B: Metcon (Time)

3 Rounds For Time:

10 Thrusters (135/95)

10 Muscle Ups (Ring or Bar)

400m Run

16:00 Time Cap
This is heavy and high skill. Scale as needed, but pick challenging weight and/or pullup variation (C2B or regular pullups) If you are just getting MU (or if you want to go heavier on the Thrusters) you can also scale down the number of reps. Have fun and try to learn something new about yourself!

Categories: WOD

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