CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

15 air squats

5 push ups

:20 down facing dog

15 squats wide stance

5 push ups

:20 down facing dog

15 squat close stance

5 push ups

:20 down facing dog

then start getting ready for the WOD

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Strength

Push Press (3rm)

This is meant to be done under fatigue but I think you can go heavier than last weeks 5 rep

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