Sunday 6.16.19

CrossFit Southpaw – CrossFit

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A: Metcon (Weight)

Alt. EMOM 10

Min. 1 – 15/12 Cal Row/Ski

Min. 2 – Deadlift 5/4/3/2/1

(Each round try to go a little heavier than the last)
Newer athletes/those working on DL have the option to do 5 DL reps at a moderate weight the entire way through.

Rowing calories shouldn’t take longer than :45 to complete

Score is heaviest weight lifted

B: Metcon (Time)

For Time:

50 Ab Mat Situps -200m Run -10 Deadlifts

40 SU- 200m Run – 8 DL

30 SU – 200m Run – 6 DL

20 SU – 200m Run – 4 DL

10 SU – 200m Run – 2 DL

RX weights: 245/165

Time Cap: 12:00

Categories: WOD

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