CrossFit 42 South

Thursday


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow

then taking a few mins to get set up and preped for the EMOMs

A: Metcon (AMRAP – Rounds)

10 MIN EMOM

1) 20-60 Double Unders

2)10-20 Air squats

~Rest 2mins~

10 MIN EMOM

1) 10-15 Box Jumps 24/20″

2) 7-18 Cal row (:50sec OR less)

~Rest 2mins~

10 MIN EMOM

1) 6-15 Cal AB

2) :30-:45sec FLR on floor
Score is total rounds completed. Max rounds will be 30. Failing to complete the prescribed reps in the minute is a missed round. Scale the reps as needed to be able to compelte most rounds, if not all.

Goal is to be getting about :10-:15 rest each minute on each movement to allow for a smooth transition and to keep it as an EMOM not just a 10min grind.

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