CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work

then into

3 rounds

10 pass through

15m single arm OH KB carry/ es

200m run

A: Metcon (Time)

20 RFT:

3 push jerks @ BW/.7BW

5 box jumps 30/24″

1 rope climb (every second round)***

***If you are ninja, you can do 1 rope climb every round. But every second will be plenty for most. Scale that as needed too. Half RC. Floor to standing pull etc.
Scale as needed to be able to maintain good pace. Goal is each round is the same time. The effort will get harder each round as fatigue kicks in, but should be able to maintain your pace.

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