CrossFit 42 South

WOD: Tuesday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min on the clock to:

row/AB/ski/skip/Jog

Switch movements every :45

After every switch, 3 deep lunge + thoracic rotation (es) with down facing dog between each rep.

Then getting in a few reps of the workout before getting after it…

Metcon

Metcon (Time)

21-15-9 of:

Box jumps 24/20″ (sd)

Burpees

-rest 3min

21-15-9 of:

KB swings 32/24kg

Step ups 24/20″ (alt)

-rest 3min

15-12-9 of:

BJ/burpee couplet from above

-rest 3min

15-12-9

KBS/Step couplet from above

Score is total time including rest
During the rest, keep moving, focus on controlling your breathing and get yourself ready to give 100% again.

Scale as needed to maintain high intensity.

For the step ups, you’ll step onto the box, show full extension then step off then switch legs.

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