CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Let us start with 7min to just move. Grab a rope and skip, or row/AB, go for a jog. Just move and elevate your heart rate.

3 rounds of:

30m single arm OH walk (es)

10 cossack squats

*15m down and back on one side before switching.

Then some skill work on rope climbs and time to build the power snatch to working weight.

Metcon

Metcon (Time)

20min EMOM

1) 3 rope climbs

2) 13 hang power snatch 45/32.5kg

3) 23 box jumps 24/20″ (step down)

4) rest
Scale as needed. Less climbs > pull from laying to standing.

Scale weight

Scale height then reps on the box.

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