CrossFit 42 South

WOD: Friday

Warm-up
Get here early and row 1km
EMOM for 10min
Odd- 10 KBS
Even- 10 air squats
In remaining time of the minutes alternate between a pigeon position stretch and dragon position.
Weightlifting
Hang Power Clean (1rm)
8min to find 1rm. Work fast
Metcon
12min AMRAP of:
10 Sumo deadlift high pull 40/30kg
10 burpees over the bar
IMG_8106

Comments are closed.