CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

5 rounds of:

10 sit ups

10 band good mornings

100m run

Then we will hit some clean and jerk as a group before you jump into the workout.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
Most of you have not done this workout but it is a great test.

Weight is 52.5/30kg. Scale as needed to suit your ability

Comments are closed.