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!