CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Today all about about a VERY hard effort. Simple stuff to really be able to put the put down and just go get after it.

We will run A in waves of 4 today…. Once you are done, rest your 6-8min before starting on B.

A: Metcon (Time)

For time (6min cut off):


cal row

cal AB
short cut off time meaning you need to be pushing HARD…… Do less cals if needed. Maybe 15-12-9?

-rest 6-8 min before you start on B

B: Metcon (AMRAP – Reps)

6 sets for total reps:

:30 burpees

1:00 rest
goal is you go AFAP on the burpees…. No pacing, just going for it.

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