CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Rope climbing today…. Please be sure to bring some long socks or knee sleeves to protect your shins.

Warm-up

(No Measure)

3 easy rounds of:

100m run

100 single skips

10 air squats

5 inch worms

Then….

Rope climb skill session

Metcon

Metcon (AMRAP – Rounds)

24min EMOM of:

1st- 1-3 rope climbs

2nd- 20 wall balls

3rd- 15 burpees

4th- 5 power clean t&g

Pick own weight for power clean. Score is the total completed rounds. Please scale if you know you can’t complete the reps in the minute.

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