WOD: Monday

Yoga will not be run for the next two weeks as Teresa is in Canada heli-skiing – Jealous!

CrossFit Open workout 13.1 will be released this Thursday at around 12 noon.
CF42s will run this workout as the daily WOD on Friday for those who can not make The Brave Friday Night Hit-out.
Thursday will be a ‘skills’ based session. It you are competing in the Hit-out make smart decisions around managing your rest this week.

Part A.
Take 15 minutes to find a heavy 1RM Push Jerk

Part B.
Against a running clock, in 3 minutes:
Run 200m
12 Lateral Box-jumps, 20” (feet must touch the top of the box – no requirement to stand-up)
Max effort Kettlebell Swings, 24kg/16kg

Rest 1 minute. Repeat for 5 cycles.

Post best lift from Part A and total KB swings from Part B to comments.




3 Responses

  1. On the road

    5 rounds of
    20 wall ball 10kg
    20 kb 24lg
    20 du

    Walk the beach (with kb, jump rope and wall ball in bag)
    Ps bag is no longer RX.