CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Group mobility flow

Then 3 rounds of:

50 bar taps

10-15 wall balls

Then start getting into back squats

1×10 barbell

1x 5-8 @ 20-30%

1x 5 @ 40-50%

1x 3 @ 60-70%

1x 2 @ 80-85%

Then first attempt at your 5rm.

If that felt solid, rest a few min then add more weight.

Strength

Back Squat (5rm in 15min)

Metcon

Metcon (Time)

6 rounds for time of:

10 front squats

50 double unders

*50% of your 5rm for the front squats (no racks)
If 50% of the 5rm is to aggressive for you, scale back.

Scale reps on dubs as needed.



Member of the month, September 2016

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