CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

16min EMOM (easy-moderate pace)

1- 10 sit ups + 3-5 burpees

2- 8-10 cal row/bike (moderate)

3- 75-100 skips

4- :30-40 plank hold in push up

Gymnastic conditioning

Metcon (AMRAP – Rounds)

EMOM for 20min

1- 6-10 strict chin ups

2- 6-10 push ups/strict ring dips

3- 6-10 strict toes 2 bar

4- 10 goblet squats

*All the above will be done with a temp of :2 down, no pause, :2 up, no pause. Scale as much as needed to meet the tempo as this is no joke.

Pick your own weight on the goblet squats.

Ring dips are only if you have 10+ LEGIT push ups!
For scoring put in the amount of rounds you completed (should be 20). Then write in the comments your reps/scaling options.

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