CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to start


grab a buddy

One person bear crawls 30m while the other AMRAP’s V-Ups

x2 sets each

A: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP for quality but with intent:

1 rope climb

2 wall climbs

3 box jumps 30/24″
due to the number of ropes etc. you can start on any movement

B: Metcon (No Measure)

Core work for quality:

3-4 sets

10 pallof press/es

10 hollow rocks/ bent hollow rocks/ hollow holds

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