CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 leg swings fwd (es)

10 pass throughs

10 leg swings lateral (es)

10 air squats (:3 lower, :3 hold)

Metcon

Metcon (Time)

For time: (12min cut off)

200 double unders

150 jumping lunges

100 double unders

Strength

Front Squat (2-2-2)

:10 pause at the bottom on the first rep.

3 solid working sets. This will be tough as you’ll be fatigued from the metcon. Really focus on quality position while under fatigue, this will help make things much easier when you are fresh.

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