CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

1min row

1min AB

1min skip

1min 10m bear crawl down + high knees back

x2 rounds

Then Taking the time to get the workout going.

2-3 rounds of:

5-8 KBS

5-8 Box jumps

*First rounds lighter and smaller, second round at the weight/height you’ll use then last round at intensity.

Then we will get a few, but not many touches on the rope. Saving ourselves for the WOD

Metcon (Time)

For time:

50-40-30-20-10 of:

Box jumps 24/20″ (step down)

KBS 24/16kg

*5/4/3/2/1 rope climbs after each round

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