CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

20m single arm OH carry (es)

x5 sets. Down on one arm, back on the other = 1 set.

Then accumulate 50 band pull a parts (focus on quality)

Then we start working the thrusters


Thruster (3rm in 15min)

No racks. Can clean into first rep


Metcon (Time)

3 RFT of:

10 thrusters @ 60% 3rm

15 lateral over the bar burpees

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