CrossFit 42 South

Thursday the 01/10/2015

Announcements

Open box Friday 7am-8:30am. No classes rest of the day. Box will be closed.
Saturday as normal.

CrossFit MSD – CrossFit

This doco on Rich is going to be legit. Here is a trailer https://youtu.be/D1ze-f7jS2A

Warm-up

(No Measure)

ATTENTION…. Open box Friday morning 7-8:30am. No class just a chance to come in and do your own thing.

EMOM for 8min

odd- :20 side plank, each side

Even- :25 each side banded lat stretch

Then we will get the OHS action happening. This is your opportunity to get the OHS dialled in before starting the workout.

Metcon

Metcon (AMRAP – Reps)

20min AMRAP of:

15 OHS 20/15kg

10 burpees over the bar

-rest 1min

15 OHS 30/25kg

10 burpees over the bar

-rest 1min

15 OHS 40/30kg

10 burpees over the bar

-rest 1min

15 OHS 50/35kg

10 burpees over the bar

-rest 1min

15 OHS 60/40kg

ME burpees over the bar in remaining time

Score is total reps completed. Each section before a rest is 25 rep. You’ll be on 115 reps after the last set of OHS before the max effort set of burpees

Scale by load, for those who don’t have an OHS, do front squats.

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