CrossFit 42 South

Friday the 23rd August 2013

Strength

1- Deadlift 5rm

 

2- 4xME strict pull ups/chin ups

*Alternate sets between pull up and chin ups. You’ll do 2 sets of each

 

Conditioning

6 rounds for total reps of each movement of:

30 seconds double unders

30 seconds rest

30 seconds ring dips*

30 seconds rest

*Only do dips if you can manage in orange band or less and you have the ability to do 10 good quality push ups.

 

Score will be the total reps of DU’s/dips

 

Additional Work

Clean and jerk

3-3-2-2-1-1

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