CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

16min EMOM of:

1) 15/11 cal row

2) 15 straight jumps

3) 12 no push up burpee

4) 15 rear delt flys (light weight)

*Goal is to get out of breath a little.


Metcon (No Measure)

5 rounds not for time of:

10 strict chin ups

-rest :30

10 barbell rows

-rest :30

20 hollow rocks

-rest :30

:10-:20 ring support

-rest :30

75 double unders

-rest :30

*Pick your own weight, something that’s heavy but allows for perfect movement.
This isn’t timed, but that doesn’t mean coast along at a casual pace. Try to put some effort behind each movement. Scale as needed so you can maintain close to UB on all reps.

Pick a weight that is heavy but allows you to move well.

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