CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility to get things going

Then 3 rounds of:

5 waiters squats (es)

10 pass throughs

:20-:30 active hang

Then begin working on a barbell for the front squats not adding weight, just getting comfortable with it before the clock goes on.

Before the workout, we will have time to hit some WB and TTB work.

Strength

Front Squat (Find a 3rm in 12min)

Metcon

Metcon (Time)

For time:

75 wall balls

50 TTB

50 wall balls

25 TTB

25 wall balls
Scale as needed. Start by reducing the weight then height of the wall ball. Then if needed, reduce the volume.

Scale the ttb back as needed too. Maybe 1/2 ttb/knee raise.

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