CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

EMOM for 12min

1st- 10 pass throughs + 10 lunges

2nd- 10 air squats + :20 dead hang on bar

3rd- 5 OHS (light) + 5 burpees


Overhead Squat (5-5-5-5-5)

After each set perform 50-75 double unders.

From racks.

Heavy – heaviest.

2min rest after your set of FS + DU

*Focus on good DEEP solid squats. The weight will follow your ability to execute the movement well.

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