CrossFit 42 South

Saturday


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

12min on the clock to do :20 efforts on the following:

-AB

-skipping/du

-mountain climbs

-rowing

-hanging from bar

-side plank (both sides)

So you will do :20 of work at a moderate/warm up pace then move to the next movement until the 12min is up.

Getting warm, but not worn out.

then prepping for todays WOD.

A: Metcon (Time)

For time:

50 GTO with weight plate (you pick weight)

5 rope climbs

5 wall climbs

40 GTO

4 rope climbs

5 wall climbs

30 GTO

3 rope climbs

3 wall climbs

20 GTO

2 rope climbs

2 wall climbs

10 GTO

1 rope climb

1 climb
YEs, there are only a handful of ropes and wall space and lots of humans. Here how this will work. If you are slow on the RC/WC, allow the person who is going faster to just get in a rep or two while you are resting. If you aren’t climbing the rope/wall, someone else on that rope/wall isn’t in your way, so if you don’t want anyone to ‘get in your way’ GO FASTER… Simple.

all that said, communicate and enjoy..

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