CrossFit 42 South

WOD: Thursday

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50-40-30

Bar taps (Easy-ish jumps)

20-15-10

Lunges (quality reps)

Then hit a few short bursts on the rower to get a taste of the intensity before you start.

Metcon

Metcon (2 Rounds for time)

6 rounds of:

25/20 cal row (HARD)

60 double unders

-rest 2-3min (based on numbers in class)

*Hit each round hard and fast. Score is fastest and slowest times.

midline/accessory work

Accumulate 20-30 “high quality” Turkish get ups.

Can do singles alternating, or link reps together. Be sure to do the same amount of work on each side.

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