CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) 100m run

2)20 – 30m bear crawl

3) 10 band pull a parts + any mobility of choice

4) :50 in squat hold

Then take a few warm up sets before your first working set on the lunges..

Strength

Back rack reverse lunge (12-12-12 )

Each set is a rep. 6 reps total on each side.

Keep form on point. Don’t go to heavy and change the movement. Quality comes first here.

Metcon

Metcon (AMRAP – Rounds)

20min EMOM of:

1) 30 double unders + 5 burpees

2) 2 wall climbs + 5 burpees

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