CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-8 mobility flow to get you guys feeling awesome…

With a partner complete the following:

10 sets of:

You do 6 burpees AFAP

They do 6 burpees AFAP

*Work with a partner to force you to move fast as the slower you go, the more rest they get and therefore less of a workout. Scale reps back to 3-4 if you burpees are actually slower than average and push hard.

Strength

Push Press (5-5-5-5-5)

Building to a 5rm in 5 working sets = they are hard, but you can add weight.

Superset with 10 UB strict pull ups.

*You may need to use a band. Check your ego and do it. These MUST be UB.

Slower down than up on the pull ups.

Rest 2-3min after a set of push press + pull ups.

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