CrossFit 42 South

Friday the 19th July 2013

Conditioning

12 minute AMRAP of:

5 muscle ups

50 double unders

 

Option B

5 c2b pull ups

5 ring dips

50 double unders

(scale as needed still)

 

Rest 5 minutes MAX

 

 

3minute AMRAP of:

Power clean and jerks 60/40kg

 

*If you can do Grace in under 3 minutes upscale to 70/50kg

 

Additional Work

Option A

Smolov Week 2 day 3

5×5 @ 85%

 

Option B (those not doing smolov but wanting to squat more)

Squat

3×5

*Add 2.5kg from Monday

 

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