CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15 band good mornings

1min row/AB

15 KBS

1min row/AB

15m inch worm

x2 rounds

Then Start building up weight for your deadlifts.

Before you hit the row intervals, try get in a 5-10sec burst x2 sets to get your body ready for the high intensity. There is no “pacing” on the rows. You must be primed and ready to go.

Strength

Deadlift (7-7-7)

Slower down than up is the tempo. Goal is to start at around last weeks middle set of 10s and build to heavier.

Rest 2-3min

Finisher

30 cal row (Time)

Row 30 cals for time
Rest 6min before second attempt. In the rest time go for a 400m walk

30 cal row (Time)

Row 30 cals for time
You would have had plenty rest and may even beat your first attempt as your body is now ready for it.

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