CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

10-15m bear crawl

10-15m walking lunges

10-15m duck walk

then 2-3 mini rounds of the workout with you and your buddy alternating reps.

4-6 WB

2-4 PC

1 WC

*I go, you go back and forth for 2 rounds.

Then everyone goes for a jog to end of the driveway before we start the workout.

A: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

50 wall balls

30 DB snatch alt 22.5/15kg

10 wall climbs
One athlete working at a time to get through the AMRAP but before you can switch, your partner must complete a 200m run (100m if you know you are a ‘slow’ runner) but be honest with yourself on this.

score is how many rounds + reps you and your partner complete. Work together, rather than I did this, he did that. If someone does more wall balls, who cares. As long as both athletes are pushing their best effort.

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