CrossFit 42 South

Partner WOD Saturday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5×3 turkish get ups for quality…

This will take 10min. Focus on good solid reps. Use KB/DB and go as heavy or light as you need/can.

Same as last week. TGU are sooooo good for you. They are like brocolli??? Either way, they are great for shoulder and midline strength and stability.

Really strong people can do really heavy TGU.

Metcon

A: Metcon (Time)

30min AMRAP of:

100 double unders

10 wall climbs

20 KB swings 32/24kg

400m run

-rest 1:00
This is a “grinder”….. Scale as needed, but you can allow 2min for the DU, 2-3min for the WC, 1:30 for the KB swings and 1:30-2:30 for the run.

So a round can take up to 8-10min based on your ability, etc….

Scale as needed though so you can try get through 3+ rounds in the 30min

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