Wednesday 5.29.19

CrossFit Southpaw – CrossFit

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Pre: Front Squat (Tempo 3.3.0 4×3)

4 sets of 3 with a tempo: 3 seconds down, 3 seconds at the bottom, fast on the way up

If you feel good, this should be heavy but do not sacrifice form or time under tension for weight

Same weight for all 4 sets

WOD: Metcon (Time)

For Time

21-15-9

Wall balls (20/14)

Calories on Rower

6:00 Time Cap

Rx+ is 30/20 for WB
This is an “after burner” focus should be on the front squats. Coach will rotate heats through if not enough rowers/ski ergs

Categories: WOD

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