CrossFit 42 South

Friday – Partner WOD


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

15min EMOM:

1- 10-15 goblet squats

2- 5 down facing dog to up facing dog

3- :45sec HARD effort aerobic (bike/run/ski/row)

A: Metcon (Time)

For Time:

Switching every :30sec until the workout is completed, 30:00 time CAP.

9-15-21-27-21-15-9

DB thrusters 22.5/15kg

Burpees

*21/15cal Assault Bike

*To be completed every time you finish a full set.

If in a mixed pari do 17-18cal
SCale as needed to be able to spend more time doing reps than resting in you :30sec

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