CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to get you going.

12-9-6 of:

band pull a parts

Pass throughs

Wall balls

Pull ups or ring rows (strict)

*Little bit of strength to be made here but don’t go to muscle fatigue.

Metcon

Metcon (Time)

For time, complete the following: (15min cut off)

Buy in 100 double unders

Then…

18-15-12-9 of:

DB thrusters 20/15kg

200m run after each set

Buy out 100 double unders

Strength

The clock will start 5min after the workouts cut off time.

Push Press (5rm in 12min)

Find the heaviest set of 5 you can in 12min while under fatigue from the WOD….

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