CrossFit 42 South

Thursday


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets Of:

10 pass throughs

15m SA OH carry/ES

5 inch worms

then

1min row/AB/Ski/Run

*After each 1min complete 5 strict pullups + 10 push ups + 15 air squats (reduce reps as needed)

then

2-3 sets of:

100-200m run

5 thrusters (building in weight)

5 burpees (AFAP, spike HR)

-rest 1-2min before next round –

A: Metcon (Time)

For time:

Run 800m

then…

21-15-9-15-21 of:

Thrusters 42.5/30kg

Burpees

then

Run 800m
We did this workout last year, To view what you did last time, change the dat in wodify to 27/12/2017

Please scale the weight as needed. Reduce the reps back on burpees if you know that you are just not smooth and fast on these yet

Scaling option

15-12-9-12-15

Enjoy this solid blow out after christams feeling.

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