CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

10 hang clean high pull

:30 OH hold

10 band good mornings

*Try hold a solid, tight OH position. Add weight if you can.

Then 3 rounds of:

3-5 burpees

3-5 deadlifts @ workout weight

3-5 pull ups

*Use this to feel out the workout

Metcon

Metcon (2 Rounds for time)

Every 3min for 18min (6 sets total)

15 burpees

13 deadlifts 70/50kg

11 pull ups

Score is your fastest and slowest times. So you need to sprint.

Rx +

100/70kg

c2b

*Only do this if you know you can get through FAST. Don’t do this just for the sake of going Rx +

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