CrossFit 42 South

Wednesday the 22nd May 2013


10-8-6-4-2 then back up from 2 of:

KB swings 24/16kg

Between each set 20m shuttle sprint (10m up, 10m back)

*You’ll start with 10KB swings then do the shuttle, 8 KB then shuttle, 6 KB etc until you get to 2 then start from 2 back up to 10.

*Shuttle sprints all 4 points must touch over the line hands and feet

Then with no rest accumulate 3 minutes in a plank hold.


Additional Work (get done before conditioning if possible. I’d like as many people to practice this even if you haven’t been doing additional work prior)

3rm Hang power snatch



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