CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm up today:

10-15m inch worm

20-30m bear crawl

x2 sets

then

3 sets of:

:30 row/AB @ tough-ish pace to really w-up

5 burpees AFAP (as fast as possible)

3 broad jumps

-rest walk 1min / getting ready for next round

We will stagger our starts to allow for everyone to start on the AB for the AMRAP and we will keep the clock running so once you finish the AMRAP, you can then make your way to the rowing intervals once you have had your rest break. .

A: Metcon (AMRAP – Reps)

12min AMRAP:

60/40 cal AB

50 burpees

50 box jumps 24/20″ sd

then in remaining time AMRAP Double unders

score is total reps.
If you know you won’t get to the DU, reduce the reps to be able to get there.

for the burpees, for those who have a hard time with regular push ups, please do a no push up burpee today just to look after your shoulders.

-rest 6min before starting your rowing intervals

B: Metcon (Calories)

5 sets for total cals:

:30 row @ TOUGH pace

-rest 2:00

score will be the total cals combined.

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