CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

7min of AB/row/run/skip

*Mix it up however you wish. Just keep moving, but try not to spend more than 2min on 1 thing.

Then 3 rounds of:

10 1 arm KBS (10/side)

5 down dog to up dog

6 deep lunge (6/side)

5 waiters squats (5/side)

Then we will take 4-5 sets of:

5 burpees

4 hpc

3 push jerk

2 thrusters

*Start with bar and build to your workout weight

Metcon

Metcon (Time)

5 RFT of: (15min cut off)

11 burpees

9 hang power cleans

7 push jerks

5 thrusters

60/40kg
Scale weight as needed.

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