CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

10 pass throughs

10 air squats / OHS

Then 5 rounds with a partner of:

1 person bear crawls 10m + walking lunges back while the other holds a L-sit (butt on floor, vertical torso)

*For the crawl and lunge, scale distance back to not keep partner waiting too long.

Then we will take 10min to work on some hang power snatch. Just building to a “moderate” single. Just an extra opportunity to practice this complex movement.

Before the workout, hit a few reps of each movement for a few rounds to get a good feel for whats to occur.

Metcon

Metcon (Time)

For time: (20min cap)

50-40-30-20-10

Box jumps 24/20″ (step down)

25-20-15-10-5

Hang power snatch 40/30kg

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