CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to get going…

Then 3 rounds of:

10-15 wall balls

:20-30 tuck hollow hold

Then warm up back squats to working weight

Strength

A: Back Squat (3×8 @ 70-75% 1rm)

Slower down than up is the tempo for the day. Good rom and good quality is the goal.

Metcon

Go 3 people per rower. If there is more than 9 in the class, we will figure it out. Can use the bike or ski erg or stagger starts as needed.

4x1min row/2min rest for cals (Calories)

4 rounds of:

1min row

-2min rest

Score is total cals
Go hard on these intervals but think about going about 90% on the intervals as your score is total cals, not just one really big effort.

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