CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

4-5 rounds of:

Single arm OH carry (L)

2 inch worms + snappy push up

Single arm OH carry (R)

10 sit ups

*Try to challenge yourself on the weight you use.

Set up for the workout then:

2 rounds of :10-:15 of each movements.

Using this time to figure out scaling if needed.


Metcon (AMRAP – Reps)

6 rounds for total reps of:

:45 row

:15 rest

:45 strict ring dips

:15 rest

:45 AB

:15 rest

:45 strict pull ups

:15 rest

:45 no push up burpee box jump 24/20″

:15 rest

Keep a continues count. Score is total reps/cals combined. Write it down as you go if needed.
The goal is to accumulate as many reps/cals as possible. This is programmed essential as an EMOM, but you’ll determine the amount of reps you are able to hit each round.

Scale the strict movements as much as needed but challenge yourself. If you are able to complete 3-5 good quality reps in 1 set, that is okay. If you can do more then have at it. If its less, scale please.

Really focus on full ROM on pull ups and dips.

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