CrossFit 42 South

Saturday- Partner WOD

CrossFit MSD – CrossFit

Warm-up (No Measure)

5:00 min general movement flow to start

then 10:00min EASY AMRAP

10-20 double unders (try unbroken set or just skill work)

5inch worms on the spot

:10-:2-sec dead hang from the bar (Play with some single arm hangs alt arms every few seconds if you can, this is great for shoulder and grip strength)

then time to begin the workout

A: Metcon (AMRAP – Rounds and Reps)

30:00min AMRAP:


50 burpees

50 KBS

One person working at a time, the non working athlete must complete 2 wall climbs before they can switch with their buddy. Do 1 WC if you find these VERY hard.
* the cals can be accumulated on anything that is free but you must switch what you and your buddy use each round. So round 1 you may find a rower but the second round you must use runner/AB/Ski.

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