CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

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Metcon

Metcon (Time)

With one athlete working complete the following:

100 “man makers” for time

20/15kg DB each hand.

The non working athlete must complete a 100m run before a switch is allowed. The athlete working can continue to work after the runner has come back if they wish. You just need to complete a run before a switch is permitted.
We will show you what a “man maker” is. But to explain it simply its a burpee while holding DB in each hand, before standing back up you do a single arm row then jump up and do a squat clean thruster.

Here is a video https://youtu.be/iMNnvhg1JcM

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