CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

start with 20 pass throughs then

10min EMOM of:

Odd- 10 air squats + 5 push ups

Even- 40 skips + 5 strict pull ups

Metcon

Do with a counter/motivator. Don’t be afraid to call a NO REP. You aren’t being nice if you let your teammate get away with shallow squats.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
9/7kg to a 10/9′ target

Scale option today will be 10 burpee pull ups for the muscle ups.

Extra Credit (optional)

Metcon (AMRAP – Reps)

Tabata one of the following for max reps

Row cals

Burpees

Not both

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