CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick movement flow to open up and get your squat feeling good.

Then start getting into back squats as well as having some time to go over DB thrusters.

Strength

Back Squat (3×6 @ heavier than last week)

Add another 2.5-5kg from last week. You’ll do this one more time next week.

Slower down than up.

Metcon

If needed, you may need to find someone who wants to use the same weight and just work 1min behind them. 1 person does thrusters, then when they move on to the burpees, you’ll begin the thrusters.

Metcon (AMRAP – Reps)

5 rounds for max reps of:

1min max rep DB thrusters 20/15kg

1min max rep burpee box jumps 24/20″

1min rest

Score is total reps completed.
You will go straight from one movement to the next. This will run as a continues clock. Make sure you are on the ball other wise you’ll miss out on reps.

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