CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min single skips

:30 plank hold

10-15 KBS (pick own weight)

Then take 4-5 sets of 3-4 reps to build up to your power clean for the workout. After each set get a little spin on the bike/row and a couple burpees to get the feel of the workout.

Metcon

Metcon (AMRAP – Reps)

2 rounds of the following:

A) In a 3min window:

750/500m row

AMRAP Power cleans in remaining time

70/47.5kg

-Rest 3min

B) In a 3min window:

30/20cal AB

AMRAP burpees

-Rest 3min

Score is total reps completed. Reps only count on the PC and Burpees.
To get a good flow on this workout, we may have you start on A or B. It will work it’s self out.

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