CrossFit 42 South

WOD: Thursday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

15m single arm OH carry (es)

10m inch worms (quality)

This is a bit of sneaky strength work. Really focus on quality.

Then some rope climb skill work. Pointers for getting up faster and better.

Metcon

Metcon (AMRAP – Rounds)

21min EMOM of:

1) 15 box jumps 24/20″ (step down)

2) 20 russian KBS 32/24kg

3) 1 legless + 1 rope climb

Step down is mandatory!

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