CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5x20m single arm OH walk

*Swap sides each 20m.

Then start working on building into the workout. Build up the barbell, get some rope practice in, then get after it.

Strength/conditioning

Metcon (AMRAP – Rounds)

28min EMOM of:

1) 3 rope climbs

2) 5 clean and jerks 85/60kg

3) row 15/10 cal (In :45)

4) chill out

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