CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training https://youtu.be/rMWNG9eRbo0

Warm-up

Warm-up (No Measure)

5 inch worms

10 front squats + 10 push press

4 inch worms

8 FS + 8 PP

3 inch worms

6 FS + 6 PP

2 inch worms

4 FS + 4 PP

Weight should be light. If barbell is still kinda heavy, use a med ball for loading.

Metcon (AMRAP – Rounds)

20min EMOM of:

Odd- 4 burpee + 7 thrusters 40/30kg

Even- 4 burpee + 7 pull ups
Score is total rounds completed. If you miss a round, I suggest you take the next one as a miss to rest enough to get back to work.

Scale as needed from the start.

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