CrossFit 42 South

Tuesday the 28th January 2014

Hope everyone had a great Australia day long weekend. Hoping you are all refreshed and ready to rock and roll back into training. 

Strength

Back squats 3-2-3-2 –rest 2:00

*Try to go heavier on each set.

 

Conditioning

Try to get a partner to count and judge your reps like we will be in the open

10min cap

60 wall balls 9/7kg 10/9’

40 KBS 32/24kg

20 burpees

Then with the remaining time AMRAP muscle ups.

*For those who don’t have muscle ups, do 3 c2b, 3 ring dips which will = 1 rep as a scaling option. Scale the c2b and dips as normal if needed

*Score is the time you finished the burpees/total muscle ups

 

Additional work

Hi hang snatch 4×2 @ 75% of max snatch.

*Goal is on perfect reps, not weight. No misses.

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