CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50 bar taps

10 push ups (:3 hold at top and bottom)

40 bar taps

10 ring rows (:3 hold at top and bottom)

30 bar taps

10 air squats (:3 lower, :3 hold, :3 up)

20 bar taps

10 hollow rocks

30 banded good mornings

Metcon

Metcon (Time)

3 rounds for time of:

30 KBS 32/24kg

30 ab mat sit ups

800m run

Strength

Barbell Row (5×10)

Slower down than up. Same weight across all sets. Heavy but perfect.

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