CrossFit 42 South

WOD: Saturday (HERO WOD)


CrossFit MSD – CrossFit

This is a great workout. We did a smaller version of this way back in the day.
Have fun and scale as needed.

Warm-up

Warm-up (No Measure)

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
52.5/35kg

Scale load as needed. Should have same weight for all movements but the OHS will allow for a quick plate change if needed.

If you know your burpees are slow, scale the reps back to 8 so you can keep cycling the workout, rather than standing still.

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