CrossFit Southpaw – CrossFit

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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

Categories: WOD

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