CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

5 burpee

10 band good mornings

Then 3 sets of:

10 goblet squats

75 skips

Then start hitting a few WB, KBS and Du ready for the WOD

Metcon

Metcon (Time)

For time of:

50 wall balls 9/7kg

50 KBS 32/24kg

150 double unders

35 wall balls

35 KBS

100 double unders

20 wall balls

20 KBS

50 double unders

Accessory work

3 rounds of:

20 rear delt flys

20 band pull a parts

20 tricep push downs

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