CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 rounds of:

3 inch worms (Hold top and bottom position :10)

:30 side plank (es)

10 lunges (hold and open hips :5)

:20 hollow hold

Then hit with some pace

250m row

10 wall balls

7 c2b pull ups


Metcon (Time)

For time:

1000m row

60 wall balls

40 c2b pull ups

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