CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

This is OUCH!!! Please be sure to give it 100%.

Warm-up

Warm-up (No Measure)

Try get here early so you can hit a little row and get a good dynamic flow warm up in.

We will need to run waves, so those ready sooner will get to hit the row. Then just finish the gymnastic strength work when you finish with the row.

Metcon

2k Row (Time)

Max Effort 2k Row

Gymnastics

strict pull up (3xME UB)

-Rest 2min between sets

Record your best UB set.

Strict Toes-To-Bar (1x ME UB)

Do this 2min after your last set of pull ups

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