CrossFit 42 South

Hero WOD: Saturday

CrossFit MSD – CrossFit

Let’s start the Weekend and the new month with this tough Hero workout…..
Be sure to scale as needed.
Go hard, but be safe.

Enjoy 🙂

Warm-up

Warm-up (No Measure)

skip for 3min

Then 3 sets of:

100m easy jog

5 barbell press

5 barbeel row

Then 2 sets of:

15m high knees

15m butt kicks

*fast feet, not big strides.

Then warm up your clean and jerk to workout weight

Begin!

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
70/47.5kg

Scale back to 60/40 or 50/35 or 40/30kg. Scale more than that if needed.

Scale run distance if needed.

Comments are closed.