CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

:30 row/ski/AB

:10-:15 side plank es

15m bear crawl

5-8 wall balls

at a mod-hard pace. Gradually build up speed.

Then take 5 sets of:

2 front squats

3 bar facing burpees

*You should be trying to clean your first rep. Focus on being fast under the bar.

Build to slightly beyond the workout weight you want to use today.

Metcon

Metcon (AMRAP – Reps)

6 sets of:

1:30 min AMRAP of:

10 front squats 80/55kg

max rep bar facing burpees in remaining time

-Rest 1min

score is total burpees completed
No racks. You are encouraged to clean your first rep. Then go HAM on the burpees. Enjoy the short rest and repeat.

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