CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Let’s take 10-15min as a group to freestyle and play around with some of the skills in todays workout.

Work on bar kips and slowly build into t2b

Work on getting inverted (as high as you can) then work on not allowing body to touch the wall (only toes and nose)

Work DU’s. Finding a good rhythm.


If you are capable of 50 UB double unders today is the day you’ll go for triples. If your DU’s are still very inconsistent then work on those.

Metcon (No Measure)

30min AMRAP of:

7 t2b

3 wall climbs (:10 holds at top)

500m row

50 double unders or 10-15 triple unders

*Today is intended to be a skill training day. Take your time on making each movement as perfect as you can. There will be no scoring today to make sure you are moving well over moving fast. Done right through, this will get pretty spicy.

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