CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility flow as a group

Then..

5 rounds of:

5 no push up burpees

5 air squats

Then…

Rope climb skill work.

Then breaking out into getting into the workout. Practicing the DB OH lunge, get a few wall balls and dubs under your belt.

Metcon

Metcon (Time)

For time:

30m single arm OH walking lunge 20/15kg

100 double unders

50 wall balls 9/7kg 10/9′

10 rope climbs

50 wall balls

100 double unders

30m single arm OH walking lunge

This looks like a slightly “easier” version of regional event 3 I’ll be hitting in a few days 🙂
We will stagger the starts by about 4-5min having 4 start to allow for the ropes to be free. If you are going slow and someone laps you, they have right of way. Share it out as needed.

For the lunges, you can switch sides as needed but try to keep the distance even from side to side. work the lunges in 15m sections and switch side at the turnaround.

No cut off, just scale as needed to keep things moving.

Enjoy.

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