CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

5 inch worms + push ups (on the spot)

:10-:15 L sit (bum still on floor)

15 star jumps

Then 3 sets of:

8 air squats

5-8 hang power clean (empty bar)

run to the fence

Then 3 sets of:

6 wall balls

5 hang power cleans @ (building)

*Only build to workout weight. E.g 40/50/60kg for the guys, 25/35/40kg for the girls

(adjust the above based on the weight you can use)

Metcon

Metcon (Time)

3 RFT of: (24min cut off)

800m run

30 wall balls 9/7kg

20 hang power cleans 60/40kg

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