CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Grab a buddy and perform 50 over and unders between the two of you.

Then 3 sets of:

10 banded good mornings

5 inch worms + :5 hold in hollow


Deadlift (5-5-5-5)

Not touch and go.

After each set perform 2-3 legless rope climbs

Scale as needed. Try legless as far as you can go, then use legs rest of the way.

Use legs the entire way up if needed.

Do laying to standing rope pulls if this is where you’re at.


5×10 single arm Russian KBS (es)

-Rest :20 between each arm.

*Go as heavy as you can while maintaining good form.

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