CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

5 rounds of:

10 band good mornings

10 leg swings fwd

10 step ups

10 leg swings side

Then quickly build to a heavy-ish of the following:

6 deadlifts

5 hang power cleans

4 thrusters

*No more than 4 sets including the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

20 box jumps 24/20″

15 deadlifts 40/30kg

10 hang power cleans 40/30kg

5 thrusters 40/30kg

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