CrossFit Southpaw – CrossFit
PRE: Metcon (Distance)
HS Walk Play/Practice
-Record max distance if you can walk
WOD : Metcon (Time)
For Time:
800m Row
66 KB or DB Shoulder to Overhead (16/12 or 35/20)
100ft HS Walk OR 50 Overhead Lunges w/ empty barbell (45/35)
12:00 Time Cap
Two KB or DB (one in each hand)
No min. Distance for HS walk- just keep yourselves honest
Lunges have barbell locked out overhead and are done in place (25 lunges each leg)
Coaches will stagger start heats if more than 6 people so that everyone can get on a rower – start people who will move fast through S2O first so that the implements will be clear by the time the next head comes through.