CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Start with dynamic flow as a group to get warm and open.

Then muscle ups as a group for 10min. Working transitions etc.

Gymnastic conditioning

30 Muscle-Ups (Time)

30 muscle-ups for time
Jumping muscle ups

10 rounds of:

4 c2b

4 ring dips

*Scale this as needed.

12min cut off

Strength

Back Squat (3rm)

Find the heaviest set of 3 you can manage for the day. Keep range of motion legit.

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