CrossFit 42 South

Friday – skill AMRAP + Partner WOD

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Quick hit of active movement flow then getting straight into the skill work. Spending a few min as a group talking about the movements before we start

A: Metcon (No Measure)

Skill 12min AMRAP:

5-10 TTB

2-3 sandbag over shoulder

:20-:30sec HS hold/5-10m HS walk

B: Metcon (Time)

Partner WOD:


15/10cal AB/Row (alt per set)

10 DB snatch 30/20kg (alt)

5 bench press at BW/.7 BW
This workout today will be done as i go you go switching after every movement is complete. It’s up to you and your buddy to quickly adjust the weights on the bench press as needed.

The weight on the bench press should be heavy-ish but if you need to break more than once and your form is sloppy, you are going to heavy. Scale it down please.

Ideally you are able to complete each movement UB or with 1-2 QUICK breaks. The cals should be done in 1min or less per set is the goal and as a guide all other movements should take well under 1min to complete

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