CrossFit 42 South

Friday -Partner workout

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start

2:00 moderate AB

-rest 1:00-

1:00 slightly faster AB

-rest 1:00-

2x :30 tough-is effort

-rest 1:00-

2x :10sec burst all out

-rest 1:00 between bursts-

then into prepping for the workout

A: Metcon (AMRAP – Rounds and Reps)

30MIN partner AMRAP:

1 rope climb (legless if able)

10 cal any machine

3 devils press 22.5/15

10 cal any machine

5 burpee box jumps
This workout is a ‘i go, you go’ style workout. So you do a rope climb then they do 10cal then you do the devils press they do the 10 cal then you do the burpees then they climb the rope etc….

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