CrossFit 42 South

Tuesday the 12th November 2013

Strength

(A) Deadlift 10rm (T&G)

*Heavier then last week

 

Conditioning

Run 625m (block

Then 4 rounds of:

20 UB Wall balls 9/7kg*

20 burpees

Then…….
Run 625m

*Every time you break on the wall balls do 5 burpees before resuming from where you broke.

 

Additional work

(A) Build up a to a max 3 position clean then jerk (floor,knee,hip then jerk). Take as many sets as needed but be sure to get some good work sets in.

 

(B) 4x 1:00 front plank hold UB – rest 30 seconds

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