CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

It’s been a big week…..

Let’s take 10min to work in some mobility as a group. Let’s enjoy this time, breath and just do what your coach asks you to do.

15min on the clock to play with rope climbing and/or muscle up skills and progressions etc.

*For those who have rope climbs pretty solid, play around to see how high you can get with 1 bite. Can you reach the top? Try a legless rope climb too. For those who have muscle ups, can you do one strict?

During the 15min on rope climb play, get a few reps in of everything else so you are ready for the workout.


Metcon (4 Rounds for reps)

4min max rep of:

Rope climbs or Muscle ups

-rest 2min

4min max rep of:

Row cals

-rest 2min

4min max rep of:


-rest 2min

4min max rep of:

Wall balls
You may not complete the workout in the order that it’s written due to equipment etc.

Write your score down in the order that’s shown on the screen.

It will suck no matter what order it’s done in either lol….

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