CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 band pull a parts

5 inch worms (stationary)

:30 squat hold

x3 sets

Strength

Superset the press and rows. Rest 1:30 between rounds.

A1: Single Arm Dumbell Press (4×9-12)

Start on non preferred side.

Goal is more reps/heavier than last week. Control tempo.

A2: single arm DB/KB row (4×9-12)

Start on non preferred side.

Goal is more reps/heavier than last week. Control tempo.

Metcon

Metcon (Time)

6 rounds for time of:

50 double unders (UB)

20 OH plate lunges

*On the lunges today you’ll step back before returning to feet together. Alternate legs each rep.
Scale options:

-1 break only

-Just getting it done

-Less reps

*Should take no more than 1min for the dubs

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