CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

For time: (13min cut off)

40 TTB

30 DB thrusters 20/15kg

20 TTB

10 DB thrusters

30 burpees

Strength

strict pull up (4x 8-12)

Max effort -2. Means do as big of a set you can, but jump off a few reps before faluire so you can produce bigger sets in total.

Slower down than up is the tempo.

If you can’t get 8-12 reps in a set, scale as needed. 12 is the max reps and 8 is the minimum. If you do less than 8 you needed a band.

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