CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

20 step ups

20 banded good mornings

20 step ups

150 skips

Then take 12min to build to a “heavy-ish”, not a max set of 5 deadlifts then drop it back to WOD weight and go through and do:

3x

5 reps of each movement FAST.

*All in the 12min window

Metcon

Metcon (Time)

5-10-15-20-25-30 of:

Wall balls

Box jumps 24/20″

Deadlifts 70/50kg
21min cut off.

Every rep shy of completing the workout, add 1 second to the 21min.

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