CrossFit 42 South

WOD: Wednesday


Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit


Warm-up (No Measure)

50m of quality inch worms

Then hit a few cals/runs and swings before getting stuck into this wonderful EMOM


Metcon (AMRAP – Rounds)

24min EMOM

1) 20/15 cal row

2) 20 KBS 24/16kg

3) 200m run

4) Rest

Score is how many rounds you complete.
Scale down as needed to something you think you can complete within the minute.

midline/accessory work

5 sets of:

10-30 tuck hollow rocks or hold (based on ability)

2 Turkish get ups (es)

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