CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

2 sets of:

5-10 v-ups / tuck ups / best you can do ups

10 pass throughs

15m bear crawl

5 broad jumps

then specific work to prep for the EMOM… Get all movements ready with scaling options etc….

A: Metcon (AMRAP – Rounds)

40min EMOM:

1) 8-12 TTB (1 break only)

2) 8-15 wall balls (1 break only)

3) 8-15 cal AB/row

4) 8-15 box jumps 24/20″ sd

5) rest/walk
pick reps that allow you to have at least :10 rest each minute…. Keep in mind that the volume will add up a lot, so be smart with how many reps you do based on your ability please.

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