CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

4-5 sets

10m high knees

10m butt kicks

:15-:20 side plank /es

Then prep for the EMOMs

A: Metcon (AMRAP – Rounds)

2 rounds :

4min EMOM

15/10 cal row

4min EMOM

12 TTB

4min EMOM

15/10 cal AB

4min EMOM

3 wall climbs
this is all done one after the other with no rest between for the 2 full rounds which is 32min EMOM total. You stay on one station for the reps then move on to the next. There is no rest between stations.

Score will be total completed rounds.

Scale reps as needed to be able to compelte the work each round.

Rx + option

18/13 cals for row and AB

15 TTB

5 wall climbs

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