CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

100 single skips

:30 plank hold in top of push up

10 band good mornings

10 cossack squats

Then build into your back squats.

Strength

Back Squat (5×3)

Using the same temp as last week. :3 lower, :3 pause, fast up.

Add 5% from last week. You’ll do this once more time next week.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg KB

Go hard on this one. The run needs to be pushed to the best of YOUR ability.

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