CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

With a buddy:

90 banded good mornings total. Swap every 15 reps.

AMRAP lateral step ups while the other works on the band.

For box step up, step up lateral standing next to the box. Then come off the other side before stepping back up and over. focus on a good quality step up.

Then quick run through the muscle ups/scaling options. Then before the working hit 10 reps of each movement + 2-3 muscle ups.


Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

100 box jumps 24/20″

100 KBS 24/16kg

100 burpees

ME muscle ups
-Jumping muscle ups

-2 strict pull up + 2 strict dip = 1 mu

-Scale the pull up and dip

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