CrossFit 42 South


CrossFit MSD – CrossFit

Affiliate cup at CrossFit Levitate today at 10am. This is in Launy….

Head over for the day if you can to come and support our crew.


Warm-up (No Measure)

50 bar taps

1min AB/row

15m high knees

15m butt kicks

x2 sets

then practice a few DU and let’s begin


A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

25-50 double unders

100-200m run
No more than approx 1min on each movement. Scale reps and distance to keep it moving.

B: Metcon (5 Rounds for reps)

Every 3min for 15min complete the following:

250/200m row

Score is fastest and slowest times.
Go hard as you can on this, but not so hard you are done after the first effort, but not to slow that you think you could have done more.

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