Monday 7.22.19

CrossFit Southpaw – CrossFit

Pre: Front Squat (5×2)

2.2.0 – 2 seconds down, 2 seconds at the bottom, fast up.

Work up to something heavy for the complex (target 70-80% of 1rm FS). Sacrifice weight, not time under tension

WOD: Metcon (Time)

4 Rounds For Time:

5 Front Squats (185/155)

10 Burpees

5 Box Jumps (30/24)

200m run

12:00 Time Cap
If you are comfortable with the movements: Front Squats should be heavy and BJ’s should be high. All reps should be unbroken so that you need to push the pace on the burpees and run!

Categories: WOD

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