CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


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 (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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