CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-8min mobility flow as a group.

Then we will start getting into all the parts of todays training.

Metcon

Metcon (No Measure)

5 rounds not for time of: (40min cut)

:20-:40 wall facing HS hold

3-6 ring muscle ups or 6-10 strict pull ups

10-15 box jumps (step down)

10-15 cal AB or row

10-15 KBS

20m single arm OH carry (es)

2x shuttle run

Shuttle = to far fence then back to the fence closest to the gym.
We are going to get a real good workout here, but the goal is to move as well as possible and detach from the “time” or “scores” and just focus on good training.

Great chance to dial in those muscle ups for those who have them. For those close, we will provide some scaling options. If you don’t have strict pull ups, this is where you time should be spent.

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