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!