CrossFit Southpaw – CrossFit
PRE: Bench Press (4×6 at Moderate weight (75-80% of 1RM))
WOD: Metcon (Time)
250/200 calories for time.
*You must switch every 15 strokes of the rower or ski erg
**If you want to run, you can do 16x200m alternating every round.
15:00 Time Cap
pacing in this way forces you to be efficient with the strokes – think about generating power in every stroke and taking your time recovering