CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Leg burner……


Warm-up (No Measure)

5 divebombers

10 air squats

4 divebombers

10 air squats

3 divebombers

10 air squats

*Hold for :10 on 1st, 5th and 10th rep on squats

Then grab a bar and lets warm up the clean


Clean (1rm)

15min to find your max Full clean.


Metcon (Time)

3 rounds for time of:

15 front squats 60/40kg

20 box jumps 24/20″
Should be a 6-10min workout.

Squats should be UB but uncomfortable. Put the foot down and feel that burn!

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