CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

I watched Gee do this one. Looked awful. Enjoy…….


Warm-up (No Measure)

Dynamic flow as group then…

5 rounds of:

6 medicine ball cleans

4 burpees

2 inch worms

Then grab a bar and starting putting all the barbell movements together.


Metcon (AMRAP – Reps)

20min EMOM of:

1) 8 deadlifts, 6 hang power cleans, 4 front squats, 2 shoulder to overhead, then max burpees over the bar in remaining time.

2) -Rest


Score is total burpees completed.
Scale load to something that allows you to get to the burpees and complete at least a handful of reps.

Cool down

Massive week so lets take 2x2min dragon on each side + 2x2min pigeon + 3min seated straddle

WHAT…. 11min of forced stretching. Are you mad Maso?

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