CrossFit 42 South

WOD: Thursday the 23rd July 2015

CrossFit Class

Warm up/skill

Row 500m

Run 400m

200 single skips


4 sets of:

ME nose and toes handstand hold



Strict weight pull ups


*If you don’t have weighted but have a handful of strict, goal is to complete 18 reps in as little time as possible. Scale with bands if needed.


12min AMRAP of:

12 push press 50/35kg

12 pull ups


Comp group

Rest/Recovery day or catch up day. Train today if you aren’t training Saturday.



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