CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

50m single arm farmer carry (to fence then switch arms on way back)

:20-:50 hang from bar (every :10 go from active to dead hang)

A1: strict pull up (5x 6-10reps @ 21X1)

-rest :30

Use a band as needed to be able to complete at least 6 reps each round, but no more than 10.

A2: Turkish Get Up (5x 2reps/E.S)

-rest 1:00

heavy but perfect reps. no rest between arms.

B: Metcon (Time)

For time @ all out effort:

500m row

-rest 1:00

22/16 cal AB
Go hard and fast.

Time is total time including the 1min rest in the middle.

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