CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

2min rowing

2min plank (hold as long as you can)

2min 10 air squats + 10 pass throughs

2min :15 lizard e.s (keep switching)

Take 5min to build to a tough 5 rep OHS

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
55/40kg

Scale the muscle ups with jumping muscle ups or do 3x5c2b pull up + 5 ring dips/push up

Strength

Will start 2min after the end of the AMRAP

Turkish Get Up (5-5-5)

5 reps each side UB. Start on your non preferred side. No rest between side. Rest 2min btw sets.

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