CrossFit Southpaw – CrossFit
PRE: Metcon (Weight)
Alternating EMOM 10
Even: 6-8 reps Bench Press
Odd: 3 Eccentric Pullups (slow on the way down – Jump, kip, light band on the way up if needed)
WOD: Metcon (Time)
With a Partner:
10x250m Row (or another machine)
Alternate every round.
Switch every increment of 250 meters. There will be some “rolling over” of meters – the next person will just row until the end of the given interval.
For example, if I row and hit 264 meters, my partner will get on the rower and row until the rower hits 500 meters