CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

50 air squats

*Every 10 reps do 5 burpees. Take time on squats

Then take 6min to build to a moderate-heavy 5 rep hang power clean.

*Use this to make the workout weight seem light from the start.

midline/accessory work

Metcon (No Measure)

Accumulate 5min in a plank hold

*Every break, do 10 sit ups.

Perfect holds. Ass in air or hips sagging = a break today.

Metcon

Metcon (Time)

For time complete the following:

3 rounds of:

15 power cleans 50/35kg

15 box jumps 24/20″

Then buy out with 1.6km run

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