Wednesday 7.31.19

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

Categories: WOD

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