CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 inch worms

10 walking lunge steps (hand OH)

15 band good mornings

x 3 sets

Then building into todays deadlifts

Strength

Deadlift (5-5-5)

Slower down than up like the last few weeks. This is important. Don’t neglect it. Not doing this is like eating bread without butter.

Metcon

Metcon (Time)

21-15-9 of:

KBS 32/24kg

KB reverse step lunge

-rest 2min

15-12-9 of:

KBS

KB reverse step lunge

-rest 1min

12-9-6 of:

KBS

KB reverse step lunge

*Hold the KB in a goblet position.

Score is total time

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