CrossFit 42 South

Saturday Partner WOD

CrossFit MSD – CrossFit

Warm-up (No Measure)

today it won’t matter if you can’t do this workout in the order as written if there are a lot of people in the class. But let’s try all do the run last.

So you mat start on A or B but everyone finish on C

Warm up today:

15m inch worm

30m bear crawl

45m walking lunge steps

60m high knees/butt kicks (switch every 15m)

:45 row

:45 AB

:45 run

then time to rock it!!!!!

NOTE ON WORKOUT:

If there is an all female pair drop the distance to 1500m and 150cals, if it is a mix pair, either drop back a little bit or take up the challenge.

We just say this as it’s harder for the girls to put out as many cals as the lads in general.

You even see this taken into account for regional and games athletes.

A: Metcon (Time)

For Time:

2km row
*1 athlete working at a time but before the other athlete can make a switch they need to complete 2 wall climbs

-Rest 3:00-

B: Metcon (Time)

For Time:

200cal AB
*1 athlete working at a time but before the other athlete can make a switch they need to complete 30 double unders

-rest 3min

C: Metcon (Time)

For Time:

2KM RUN
*1 athlete working at a time but before the other athlete can make a switch they need to complete 8 burpees

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