CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

(No Measure)

30 KBS (LIGHT)

30 sit ups

30 air squats

30 KBS (LIGHT)

This should feel like easy movement. If it’s hard, scale down the reps.

Gymnastics

A1: strict pull up (5×10)

Must be UB. Scale as needed to get 8 tough reps out. If this means adding weight to make it harder, then do that too.

strict ring dips (5×10)

Must be UB. Scale as needed to get 8 tough reps out. If this means adding weight to make it harder, then do that too.

Metcon

1000m Row (Time)

Max Effort 1000m Row

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