CrossFit 42 South

WOD: Saturday (HERO WOD)

CrossFit MSD – CrossFit

For a lot of you, today will end up in consuming all the beers, eating all the food and watching and enjoying the AFL grand final.
Come on in, and earn some “beer credits” by tackling this awful hero WOD.

Enjoy your day guys.

Warm-up

Warm-up

Warm-up (No Measure)

3 sets of:

70 skips

10 ring rows

Then 3 sets of:

run to fence

10-15 wall balls

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
42.5/30kg

Scale as needed. Cleans should not be heavy at all, just uncomfortable.

Pull ups should be scaled approtiatly too please.

Comments are closed.