CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

5 inch worms + 2 push ups

10 air squats

20m crawl

Then take 5min to build to a heavy-ish set of 5 push press

Then 5min mini EMOM of the WOD (less reps, use to figure out the workout)

Metcon

Metcon (AMRAP – Rounds)

EMOM till failure complete the following:

5 push press 60/40kg

5 t2b

5 burpees

If you complete 10 rounds you’ll add 1 rep to each movement every 5min until you fail. E.g min 11, 12, 13, 14 and 15 you’ll do 6 reps of each movement.

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