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.

Categories: WOD

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