CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1st- row 10-15 cal

2nd- 75 skips

3rd- 4 dive-bombers

4th- 10 dead hang to active

Weightlifting

Power Clean (1rm)

12min to find 1rm

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20min

odd- 15 box jumps 24/20″ (step down)

Even- 5 power cleans @ 75%

*Score is how many rounds you complete. For the power clean round to count, you must compelte the burpees. Scale the burpee number if needed.

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