CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

With a partner complete the following:

10m walking lunge + horizontal rotation (es)

10m inch worm

15 band good mornings

*While one athlete works the other holds a plank hold. You lunge, they plank then swap. Then you inch worm, they plank then swap.

You will both do 3 full rounds with plank holds added in.


Front Squat (3-3-3-3-3)

Perform 15-20 KBS 32/24kg after each set.

There is no Rx. Just get this done. Goal is UB, I’ll allow 1 break only. Otherwise, scale weight.

Rest 2min after your set of FS+KBS.

*Building weight from heavy – heaviest on FS


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