CrossFit 42 South

Thursday the 10/09/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

6min EMOM of:

Odd- :30 Lizard stretch (deep lunge + external rotation)

Even- :30 calf stretch

*Both each side

Then do 30 PERFECT Wall squats

Metcon

Metcon (AMRAP – Reps)

30min AMRAP with a partner:

While your partner runs 200m you’ll AMRAP Ring rows then switch. The following round AMRAP close grip push ups

Score is total reps combined.

*Note your partners name and put the same score in. If you do it Rx then select Rx, if you scale then note your calling options.

*For ring rows the rings must be in a straight line with your body horizontal. Scale if needed as this is hard.

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