CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With a buddy, one person will do a :20 side plank (es) while the other AMRAPs russian KBS

x3

Then start warming up the DL, don’t just bang the working weight on the bar.

Strength

Deadlift (3×5)

65-70%

:2 lower, :1 pause at the bottom, fast up. DO NOT LOOSE TENSION.

Metcon

Rest 5min between the 3min tests. It doesn’t matter which one you do first.

3min ME cal row (Calories)

3min ME cal row

3min ME double unders (AMRAP – Reps)

3min ME double unders

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