CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Try get here early to complete a 500-1,000m row.

4 rounds of:

3 inch worm (:10 hold start and finish)

6 scap pull ups

9 lunges with plate OH

Then we will start working into the workout gradually.


Metcon (AMRAP – Rounds)

EMOM for 24min

1) 2 rope climbs

2) 15 push press 40/30kg

3) 20 box jumps 24/20″ (step down)

4) Rest
Scale rope climb to 1 rep if needed or 2 attempts as high as you can or pull yourself from a laying position. If 2 is easy do your first rep legless.

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