CrossFit 42 South

Friday – Partner WOD

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets

15m high knees

15m bear crawl

:30sec wall sit

3 sets

6 goblet squats @ 22X1 (perfect form focus)

5 SA DB press/ES @ 2020 (keep core tight and press with full ROM)

then into FS, taking a few min to prep and set up before the clock starts.

A: Front Squat (Build to 1rm in 15min )

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

22min AMRAP:

20 DB thrusters 22.5/15kg

30 cal row/AB (Switch each round)

60 double unders
* one athlete working at a time, the non working athlete s just resting. MANDATORY high five chage over.

For those who have no DU, rather than jus a regular single, try a higher springy jump single to replicate a DU.

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