CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

After todays metcon we are going to do a 30min skill workshop on handstands and handstand push ups.
This session is for those who aren’t comfortable getting upside down and for those who would like to start learning how to get your first HSPU or improve on your HSPU.
After the skill session, Open gym will resume as normal.


Warm-up (No Measure)


Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

2 legless rope climbs

3 power cleans 85/60kg

4 front squats 85/60kg

5 burpees
This is meant to be heavy and hard. Scale as needed though. You should be able to power clean this load and do the FS UB.

Rope climbs can be scaled by the height you are able to climb or just do 1 rep every round. Or, this may look like 5 strict chin ups if you have no rope climb.

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