CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Reminder that tomorrow will be a rest day for Australia day.

Warm-up

Warm-up (No Measure)

We will start with some movement flow to open up the lower body and upper body to prep you to overhead squat

Then 3 rounds of:

10 pass throughs (only to just behind ears)

5 waiters squats (es)

*Goal is to bring the grip in closer each rep, but do so gradually.

Then we will have about 10-12min to warm up the other movements more specifically.

Metcon

Metcon (AMRAP – Rounds)

24min EMOM of:

1) 18/13cal row

2) 12 overhead squats 50/35kg

3) 16 box jump overs 24/20″

4) Rest

Score is total rounds completed.

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