CrossFit 42 South

Friday (Is it Christmas yet)


CrossFit MSD – CrossFit

This is a WOD we did around about this time last year. This would be a great test to see how far you have come over the last year.

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

5-10 single arm DB press /es

50m single arm farmer carry /es

Start with weak side first.

Push the weights on this warm up, but the quality is the priority.

then start prepping into the WOD

Is it Christmas yet (Time)

For time:

400m run

10 wall climbs

400m run

20 power snatch 60/40kg

400m run

30 thrusters 60/40kg

400m run

40 TTB

400m run

50 burpees box jumps 24/20″

400m run
Scale as needed.

Look to what you did last year on this one. Goal is faster time, heavier weights, less scaling etc.

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