CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

accumulate the following in any order

1,000m row

800m run

250 single skips

12 inch worms

Then build up deadlifts

1×10 barbell

1×5 @ 20-30%

1×5 @ 40-50%

1×3 @ 60-70%

1×2 @ 80-90%

First working set of 4

Strength/conditioning

Deadlift (4-4-4-4-4)

Not touch and go. Goal is heavier on all sets like last week.

After each set perform 50-75 double unders before resting 2-3min before next set.

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