CrossFit 42 South

WOD: Thursday (7am and 4pm classes only)


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Snatch Balance (3-3-3-3-3)

Keep these good quality reps, not just a behind the neck press + ohs.

Unsure what these are? We will teach you.

Metcon

Metcon (Time)

For time:

30-20-10 overhead squats 40/30kg

150-100-50 double unders
Scale ohs weight if neeed. Scale to fs if there isn’t any ohs due to flexability.

Scale dubs to 100-70-40, or half or 3-2-1min max reps.

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