CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3-4 sets of:

down and back single arm OH carry (es)

Switch sides after every trip down and back on one side.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 single arm DB snatch (es)

10 single arm DB thrusters (es)

60 double unders

20/15kg

*For the DB work, this will be single arm. You will do 10 DB snatch on one side, then 10 on the other. Then 10 thrusters on one side, then the last 10 on the other.

midline/accessory work

For 10min and for quality:

:10-:30 hollow hold / tuck hollow hold

1 TGU (es)

:10-:30 hanging L sit hold / tuck hold

1 TGU (es)

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