CrossFit Southpaw – CrossFit
EXP: Metcon (Weight)
Alternating EMOM 10
Min 1: 6-8 Ring or Box Dips
Min 2: 8-10 reps Bent over Barbell Row
Score is weight used in BB Row
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Start with 15 reps of each movement, each round add 2 reps (Round 2 = 17 reps, Round 3 = 19 reps, etc)
-Wall Balls
-Russian KB Swings
-Situps
– Calories (Row/Bike/Ski)
If you are comfortable, choose a heavier KB than you would usually use for American KBS.
Score is number of completed rounds + number of reps into last round