CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

If you are competing in the open and have trained all week, I advise that you take today a little lighter so you can hit it hard tomorrow arvo. If you aren’t doing the WOD till Saturday morning then go for it 🙂

Warm-up

(No Measure)

Here early? Start with some double under practice

5 sets of:

10 band good morning

:30 plank hold

5 deadlifts (increase weight)

*Using the warm up to build to a challenging but NOT A MAX set of 5 deadlifts.

Metcon

Metcon (Time)

For time, complete the following:

Buy in with a 800m row

Then 3 rounds of:

30 wall balls

20 deadlifts 70/50kg

Then buy out with 50 burpees + 800m run

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