CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility as a group to start.

2 rounds of:

20m bear crawl (slow and steady)

20m walking lunge

:30-:60 plank hold (quality)

Then get a bar and do 4 rounds of:

3 front squats

3 press

3 push press

3 thrusters

*Add weight each set. Build to just sightly above the workout weight. first set is with a bar.

Then we will rock and roll

Metcon

Metcon (Time)

8 rounds for time of:

12 thrusters 40/30kg *

10 bar facing burpees

-Rest 1min after each round

*Every break on the thrusters will result in a 2 burpee penalty.

Cool down

Mandatory 400m walk then 2-3min hip extension stretch (es)

*Start within 2min after the metcon. You’ll want to cool down well after this one.

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