CrossFit 42 South

WOD: Thursday the 30th April 2015

CrossFit Class

Warm up

Here early? Row 1km then complete 100 double unders


As a group, we will do 2-3 sets together to get things dialed in before starting the clock.



A) Take 15min to build to a max 3 position power snatch (hip, knee, floor)


B) Then with your max weight 3xME UB overhead squats –rest 2:00

*If you are unable to OHS this weight, scale to something that is challenging for 5-8 reps. If you can’t overhead squat, we will sort you out based on your level.

Comp group

Catch up/rest/recovery day





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