CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow to get your Monday started

9min EMOM of:

1) 10-15 cal row/AB/ski

2) 50-70 bar taps

3) 6-12 burpees

Then warm up into squats

between sets, get a few dub practice in if needed.

We will touch on the workout before we begin

Strength

Back Squat (5×6)

Slower down than up. Goal is heavier than the 8s from last week.

Metcon

Metcon (Time)

For time:

100-80-60-40-20 double unders

50-40-30-20-10 jumping lunges
Cut dubs in half if needed. Or adjust the reps to suit you. Can be springy bar taps too.

lunges reverse step with no jump or cut reps back to 40-30-20-10-10 or half the reps if needed.

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