CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass throughs

10 walking lunge steps (Reaching OH)

15 band good mornings

:20-:30 side plank (es)

1min AB or Row (easy, moderate, tough-ish)

Strength

Suitcase Deadlift (10-10-10)

10 reps each side. Rest :30 between sides. Rest 2-3min between sets.

You can add weight each set if you are moving well.

Start your first set at something heavy, but manageable. We really want you to move well on this, but try go as heavy as you can.

Use the farmer carry handles. Work with a buddy as there is only 6 handles.

Metcon

3×25 sprint AB/Row/Burpee (Time)

For time:

25/20cal AB

25/20 cal row

25 burpees
One round, go for it. Leave nothing in the tank.

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