CrossFit 42 South

WOD: Thursday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 horizontal banded rotations (es)

:20-30 side plank (es)

60 bar taps

Then start warming up the deadlifts something like this:

10x barbell

5x 20-30%

5x 40-50%

3x 60-70%

1x 80-85%

First attempt at a heavy 3. If it feels good, rest 2-3min and add more weight for a final attempt.

Strength

Deadlift (3rm in 15min)

touch and go.

Goal is heavier than the last 5rm

Metcon

Metcon (Time)

3 rounds for time of:

30 KBS 24/16kg

20 ring push ups
Scale ring push ups back to regular push ups. Should be able to get the reps done in 1-2 sets.

KBS should be 1-2 sets at most.

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