CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) 5 pass throughs + 5 in squat hold + 5 OHS

2) :20 lizard (es)

3) :20-:30 hollow hold

4) 10 ring row

Then get a bar and we will warm up the snatch and brief on the muscle up/c2b

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg (Full snatches)

18-14-10 c2b (scale option) or jumping muscle ups if close to muscle ups.

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