CrossFit 42 South

Thursday – Aussie throw down workout

CrossFit MSD – CrossFit

Warm-up (No Measure)

* So for the next 4 weeks, we will program these workouts for the class. We encourage you to get around it and compete for fun. If you are competing and you would rather do the workout on a different day, thats okay. If you aren’t competing, this is just another fun workout for you to hit with the community.

*For all the details on this event, talk to Lucy. She knowns whats going on better than all of us.

*For more info follow the link

https://www.theaussiethrowdown.com

A: Metcon (AMRAP – Reps)

Each part for reps/ total reps:

RX

0-3

20/15 cal row

Max burpees over the rower (Lateral)

3-6

25/20cal row

max ground to overhead 45/30kg

6-9min

30/25 cal row

max chest to bar pull ups

9-12min

35/30cal row

max thrusters 45/30kg

Intermediate/Masters

35/25kg

Pull ups

Scaled

25/20kg

Jumping pull-ups

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