CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6 of:

Air squats

Pass throughs

No push up burpee

Then….

We will give you 10min to build to a moderate but not a max set of 5 OHS. Use this as good practice time and to help you determine the load you’ll use for the workout.

Metcon

Metcon (AMRAP – Rounds)

18min EMOM of:

1- 10 OHS 40/30kg

2- 12 t2b

3- 14 burpee

*Score is the total rounds completed. If you miss a round, that is scaling today. Scale load/difficulty/reps as needed.

Hint- This should really suck if you do it right.

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