CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Movement flow as a group

3 sets of:

30-60 single skips

5 inch worms + push up

Then….

:40 max rep burpees

-Rest :30

:40 max rep double unders

Based on your numbers here, this will determine what we do for the metcon.

Strength

Back Squat (3×8 @ 74-79%)

Try adding anohter 2% from last week.

Last week on this specific progression.

Slower down than up is the tempo again.

Metcon

Metcon (Time)

5 RFT of: (10min cut off)

15 burpees

50 double unders
Scale reps back if finishing in the cut off is not going to happen for you today. Don’t over scale though, challenge yourself.

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