CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

6 dynamic switch lizard position (:5 holds)

4 push ups (FAST, knees if needed)

:20 hang from the bar (:10 dead hang, :10 active hang)

Then start building up the BS like last week to your first working set.

Strength

Back Squat (3×8 @ 72-77%)

Adding 2% from last week.

Slower down than up is the tempo. Good range of motion.

Metcon

Metcon (Time)

For time: (12min cut off)

60 air squats

30 burpees

40 air squats

20 burpees

20 air squats

10 burpees
this couldn’t be more simple. Be sure to move well, but push hard as possible and just deal with the “suck”….

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