CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9 of:

KBS (light)

hollow rocks

*QUALITY.

Strength

Deadlift (5rm)

Using the tempo of fast up, :2 lower, :1 pause at the bottom.

Goal is to build to 1 set of 5 heavier than last weeks best.

Metcon

Metcon (2 Rounds for time)

8x 15/11 cal row AFAP

-Rest 1:30-ish (based on number of people in the class)

Each row is an all out effort sprint. Score is the fastest and slowest times.

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