CrossFit Southpaw – CrossFit
EXP: Metcon (Weight)
Alternating EMOM 8
Minute 1) Bench Press 8 reps
Minute 2) 10 Dumbbell weighted box step ups (5 each side) 24/20
Score is weight of bench press + weight of dumbbells
WOD: Metcon (AMRAP – Reps)
With a Partner for max reps: 4:00 per station with 1:00 rest between stations
1) One person runs 200m while the other works: Max Tire hits with a sledgehammer
2) KB Front Rack Lunges while partner holds a plank. You can only lunge while your partner is in a plank position
3) Burpee Box Jumps (one works one rests) 24/20
Tires will be outdoors because Vitamin D. Sledgehammer hits are a fun way to incorporate a skill work while getting a good workout.
Choose your own KB/DB weight – you can hold two in a front rack position or hold one in a goblet position. Any plank variation is acceptable.
Score is total reps