CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

If here early, try get 5min of some easy movement. Row/AB/Ski/Jog

9min EMOM of:

1) 15-20 shoulder taps in push up hold

2) 30-50 lateral jumps over line on floor

3) 5 down facing dog to up facing dog

Strength

Shoulder Press (8-8-8)

Heavy, heavier then heaviest for the day.

After each set get in 15-20 band face pulls.

Metcon

Metcon (Time)

3 RFT of: (6min cut off)

12 push press 60/40kg

60 double unders

*Must be push press, no jerks allowed.
Short and fast this should be. Push press should be uncomfortable, but managable and scale the DU reps back if needed.

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