CrossFit 42 South

Saturday the 29/08/2015

CrossFit MSD – CrossFit

We will need to stagger our starts on this WOD. We will get those who are ready first to start then when a rower frees up, jump on and go for it.

Warm-up

(No Measure)

400m run

3x 10 leg swings forward

3x 10 leg swings lateral

3x 10 pass throughs

400m run

then build QUICKLY to a heavy-ish 5 rep thrusters.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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