CrossFit 42 South

WOD: Wednesday

Warm-up
 10min EASY pace AMRAP of:
row/run 200m
5 head hand to active
10 wall squats
15 band pull a parts
20 double unders

Then take 5min to build to a 3rm push press
*From the floor

Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP of:
40 lunges
30 burpees
20 push press 30/20kg
midline/accessory work
Accumulate 2-4min in a plank hold.
*Must be perfect form. EMOM do 10 sit ups.
The more you squeeze and forcefully contract all your muscles, the more you get out from this.
IMG_9018

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