CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Bring long socks or something to protect your shins for the rope climbs.


Warm-up (No Measure)

10min EMOM of:

1) 5-8 burpees (feet together)

2) 10-15 ring rows

Then we will brief the workout, how to climb the rope, how to scale etc…


Metcon (No Measure)

24min EMOM of:

1) :30 support on top of rings

2) 2 rope climbs

3) 16/12 cal row

4) :30 hollow hold

No score today. Just get it done to the best of your ability.

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