CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

300/250m row or 20/15 cal AB or Ski erg

5 inch worms

30-60 bar taps (springy)

Then quick movement flow as a group before lunges

After lunges we will take a moment to get the workout preped

Strength

Back rack reverse lunge (10-10-10)

Try to progress from last week.

Slower down than up and quality reps.

Metcon

Metcon (AMRAP – Reps)

5 sets of:

2min AMRAP of:

12 thrusters 40/30kg

12 bar facing burpees

AMRAP double unders in remaining time

-Rest 1min

Score is the total double unders completed after all the rounds combined.

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