CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

5-8min to explore all the movements in todays workout. Once we have established the wod/scaling etc, we will do a mini round:

2 sets of:

10-20 double unders

:10 top of ring hold

3 front rack squats (es)

:10 active hang

:10 chin over bar hold

2 inch worms

Metcon (No Measure)

35min AMRAP of:

75 double unders

1min top of ring dip

10 single arm KB front rack squats 24/16kg (es)

:30 active hang

:30 top of pull up hold

10m inch worms (QUALITY)

*Move with purpose. No score today. That said, you do this wod right and you’ll be spent. Do not rush anything please….

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