CrossFit 42 South

WOD: Friday the 11th April 2014

Strength

Deadlift 1rm

 

Conditioning

“Fight gone bad”

3 rounds of:

1min ME Wall balls 9/7kg

1min ME Sumo Deadlift High Pulls 35/25kg

1min ME box jumps 20”

1min ME push press

1min ME row for cals

1min rest

 

Score is the total reps after 3 rounds.

 

Additional work

1xME set of UB muscle ups

*If you have muscle ups but can’t AMRAP a set AMRAP 1min. Scale with jumping or band if needed.

 

Additional work (get in early please)

A) Bench press 1rm

 

B) AMRAP bench press @ 85% of A

 


 
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