CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

When you get here try to get 3-6mins of aerobic work. Get in a row or AB etc..

3 rounds of:

5-10 V ups

5-10m inch worms

10 goblet squats (moderate load)

5-10 bar kips (hollow to arch)

then start prepping for the workout.

A: Metcon (Time)

5 rounds for time:

400m-800m run

15-30 wall balls 9/7

10-20 TTB

~Rest 3:00~

Score is total time including rest
Scale as needed on the distance and reps to be able to keep the run no longer than 4mins, wall balls no longer than 2min and TTB no longer than 1:30. Meaning with transitions etc, a round should take no more than 9min MAX… scale as needed to be able to stick to this. That said, this can be done pretty fast if you have the ability to. Like 6-7min per round.

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