CrossFit 42 South

WOD: Saturday

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Before class, try get a 3-5min row or run in.

10 scorpions

5-10 scap pull ups

5 inch worms + push ups

10 pass throughs

x3 sets

Strength

Overhead Squat (3-3-3)

:3 pause at the bottom of each rep.

Build on each set.

Metcon

Metcon (Time)

For time:

90 wall balls

60 burpees

30 overhead squats 60/40kg

Finisher

This is optional. If you have time, and if you feel okay-ish…..

4 rounds of:

:20-:40 chin over bar hold

20 tricep pull downs

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