CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

10-20 step walking lunge

4-6 inch worms

:20-:30 active hang

:20-:40 side plank (es)

Then specific movement prep

Metcon

Metcon (Time)

For time:

30 DB step ups 24/20″ 20/15kg

10 bar muscle ups

30 man makers 20/15kg

10 bar muscle ups

50 box jumps 24/20″

10 bar muscle ups

*Dumbell each hand by the sides for the step ups and alt legs each rep.

Man makers = DB by sides, kick out into a push up and complete a rep, then a single arm row (es) while in a push up, then stand with the DB and go into a squat clean thruster, 1 rep. Will explain on the day for those who haven’t done them.
Scale as needed.

For bar muscel ups, can do less reps + ctb. E.g 5 + 5.

If you can get one with a band no thicker than a purple band, you can play with some bar muscle ups. Otherwise, solid CTB for the same reps if they are hard for you as this will help you get better at the prerequisite skill of the bar muscle up.

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