CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality of:

:20-:30 hollow hold

:20-:30 arch hold

10 tight bar kips (hollow to arch)

*keep arms straight and pull through and push down on the bar

Then into A1 and A2

A1: strict pull up (5x ME -1 )

rest 1:00min

A2: Metcon (Distance)


10-15m perfect form
rest 1:00min

B: Metcon (No Measure)

20min AMRAP not scored:

1:30 AB/row

2-3 rope climbs (first rep legless if you can)
Goal is quality work. Smooth AB and rowing, find a pace and stick with it. Challenge yourself but don’t blow up on it.

Take your time to get good quality reps on your RC. Everyone is at different levels on this movement, just do the best you can. don’t just climb the rope though, have goals. Get in in 4 bites, 3 bites, etc.

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