CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

10-15m bear crawl

10-15m walking lunge steps

:20-:30 side plank /es

10-15m high knees

A: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

30-50 burpees

40-60 box jumps 24/20″ sd

40-60 DB snatch alt 22.5/15kg
*for each movement we are going with a 4min cap to ensure that you compelte a round and get back to the burpees. Do the highest number of reps that YOU can do, but don’t be scared to do less and scale the movement as much as needed too please.

Do no push up burpees if you find a regular push up hard to save your shoulders today too please.

~Rest 5:00~

B: Metcon (Time)

5 RFT with 10min cut off:

25-50 double unders

6-12 TTB
As above in picking the appropriate reps based on your ability. You should be done with each movement in no more than 1min. the 10min cut off should be VERY GENEROUS, so scale as needed to be able to move more than you rest.

This workout can be done Rx in 5min -ish. So if you go Rx and exceed the cut off, that just means that you spend as much time resting as workout out.

Challenge yourself, but scale as needed please.

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