CrossFit 42 South

Friday the 25/09/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Run 625m

then do 50 barbell rows (PERFECT). Every 10 reps do 5 broom stick pass throughs at the bottom of the squat

*Weight should be very light

Then start prepping for the WOD.

Metcon

Metcon (Time)

For time:

60 cal row

50 wall balls 9/7kg

40 pull ups

30 OHS 50/35kg

20 KBS 32/24kg

10 wall climbs

*18min cut off. If you don’t make cut off add up the remaining reps and add them as seconds to your score. E.g. You get 10 reps into the KBS and still have 20 reps left, your score is 18:20

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