CrossFit 42 South

WOD: Monday


For time complete the following

50 double unders

25 pull ups

40 double unders

25 push ups (hand release)

30 double unders

25 pull ups

20 double unders

25 push ups

10 double unders

Scaling option 1

30,25,20,15,10 of the double unders

scale the pull ups and push ups as needed

Scaling option 2

single skips for the same amount of reps

scale the pull ups and push ups as needed. 

Log results online (Beyond The Whiteboard)

"Banana Paleo Pancakes"

These bad boys are yum, healthy and simple to make… Will post up a video showing how to make these so keep posted… These are such a good alternative to regular sugary, flour infested regular pancakes and I personally rather these anyway.. OMG they are bad ass..


1 banana

1 egg

1 tsp almond butter


Add all ingredients into a bowl/container then with a hand blender belend everything up until it's formed a smoothie like texture then in a hot buttery pan pour pancakes sized blobs then cook for about 30 seconds then place pan under the grill for 30 seconds until the top isn't runny then bring back to the hot plate and flip for a few seconds to brown the other side.. 

Then serve with berries… BO$$




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