CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

10m high knees

10m butt kicks

*Fast feet, rather than big long steps.

3 rounds of:

Run to fence

:30 top of push up hold

3-5 strict TTB

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
One effort, as fast as possible. Go get it.

Strength

Barbell row (supinated grip) (10-10-10-10-10)

Super set these with :20-30 top of ring support hold

-Rest 1:30 between sets

For barbell rows your tempo should be slower down than up. Lighter but more controlled over heavy and sloppy.

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