CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

As soon as you get here, try sneak in a 500-1000m row at moderate pace + double under practice.

*Will allow another 3 minutes after class brief to finish what you started.

4 sets of:

:15 lizard (left)

2 down facing dog to up facing dog

:15 lizard (right)

2 down facing dog to up facing dog

Strength

A: Back Squat (20min to find a 5rm)

Take the time to build up to this. Goal should be heavier than last weeks best 5. You have a full 20min window, use it.

B: Front Squat (1xME at 80% of A)

Drop the weight right back and take the appropriate warm up sets just like you did with the BS. This will be a heavy set, so treat it as that. Don’t just put the weight on the bar.

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