Thursday 8.15.19

CrossFit Southpaw – CrossFit

PRE: Metcon (Weight)

In 14:00 work up to a moderate/heavy weight for the complex:

Hang Power Clean+ Power Clean + 2 Front Squats

*Newer athletes will work on 1 Power Clean + 1 Front Squat
If you finish early or feel technique slipping, stay at a moderate weight for a few more sets

WOD: Metcon (Time)

3 Rounds for Time:

10 Power Cleans (135/95)

10 Bar Facing Burpees

10:00 Time Cap
Weight should be on the lighter side of moderate. Reps should be “crisp” and no more than 2 sets on your first two rounds. Move fast through this one!

Categories: WOD

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