CrossFit 42 South

Wednesday (please bring long socks or knee selves to protect shins on RC)

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 sets of:

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

10 band good mornings

then start prepping for the EMOMs. Taking a few min to figure your DL weight, get a box out etc.

If possible, try to share equipment, and stagger yourself on different minutes to allow for a smooth flow.

B: Metcon (AMRAP – Rounds)

36min EMOM:

1) 1-3 rope climbs

2) 10 deadlifts T&G and UB (you pick weight)

3) 8-15 box jumps 24/20″ sd

4) 8-15 wall balls 9/7kg 10/9′

5) 8-15 cal row/AB

6) rest/walk
Goal is that you complete each minute today. Pick the reps etc that allow you to do this.

Today is a moderate-tough effort, but a repeatable effort. this isn’t your ‘easy’ work, but shouldn’t be so hard that you can’t get the work done each minute.

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