CrossFit 42 South

Friday

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5 inch worms arms only

5 banded good mornings

10m high knees

10m butt kicks

then we will take 8min where you will find you working weight for your bench and find a buddy that you are woking with for the day.

A: Metcon (Time)

PARTNER WOD:

10 RFT with your partner:

7 bench press @BW/.7 BW

14 KBS 32/24kg

run to end of the drive way (300m approx)
The way this workout will go is in a I go you go format. Switch person each movement. So lets say you start with the bench press then your buddy swings the KB then you run then they do bech etc. Keep working this way until all 10 rounds are completed.

*Scale as needed. Meaning someone can run to 200m mark while the other goes to the end of the drive, same as one person can bench more weight than the other. Take plates on and off per round.

B: Metcon (No Measure)

10min EASY aerobic work:

Alternate 1min @ easy pace on AB/Row/Ski etc.

This isn’t just the cool down, but a little extra aerobic work. This effort should be sustainable.

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