CrossFit 42 South

Wednesday

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General aerobi warm up

Once through on each row/ski/run/AB

:20sec easy + :15sec moderate-tough + :1-sec Tough pace then switch, breath and repeat.

then movement flow as a group

then into workout movement prep

A: Metcon (AMRAP – Rounds and Reps)

30 RFT:

(40:00 CAP)

5 burpees

7 box jumps 24/20′

9 KB Swings 24/16kg

12/8 cal AB
The non working athlete must compete 2-4 TTB + 2-4 C2B before jumpinh into their round.

*Scale this to meet your skill level. This part should be work but not so hard that when your buddy is ready to switch after a completed round you are so tired you can’t go.

Adapt this as needed so you and your partner are working at similar paces per round.

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