CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Start with:

500m row

400m run

200 skips

10min EMOM of:

6 sumo stance banded good mornings

5-8 hollow rocks

Then start building up your clean


Metcon (Time)

10 RFT of:

3 squat cleans @ BW

6 push ups

9 air squats
Scale load as needed to reflect your current strength to body weight ratio.

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