CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Wear long socks or something to protect your shin for the rope climbs.

Warm-up

Warm-up (No Measure)

1 round of:

15 strict pull ups

20 single arm KB deadlifts (Es, 5 reps at a time)

25 sit ups

Then skill work on the rope climb before we start the AMRAP.

You will have some time build up the farmer carry too.

Metcon

Metcon (No Measure)

22min AMRAP of:

250m row

2 rope climbs

90m farmer carry (Heavy)

:30 side plank (es)

Farmer carry done in 6x15m sections.

No scoring for this workout but this doesn’t mean we don’t want you to give 100%.

Focus on moving well on the rope climbs while breathing a little heavy.

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