Saturday 5.11.19

CrossFit Southpaw – Free Intro Class

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PRE: Back Squat (1×3 then 3×5 at 85% of that weight)

Find a technical 3 Rep Max (meaning stop when form starts to be compromised). Then drop to 80% of that weight and do 3×5

WOD: Metcon (AMRAP – Reps)

1:00 Work

1:00 Rest

Single Arm Kettlebell Shoulder to Overhead (24/16)


Goblet Squats


Ex. One minute of Sit-ups (for reps) one minute rest. One minute goblet squats, one minute rest, etc.

Categories: WOD

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