CrossFit Southpaw – CrossFit
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