CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

5min of:

5 no push up burpees

20 bar taps

5 push ups

10 band pull a parts

*Go at a pace you would if this was a 10min AMRAP

Then we will take 10min to play around with some ctb and HSPU so we all know what we are going to practice in todays workout.


Metcon (No Measure)

25min AMRAP of:

400m run

22/18 cal Row or AB

50 double unders

20 CTB pull up

22/18 cal Row or AB

For this workout, you are able to alternate between the AB and rower each set. Try to get an even number of each.

To keep a nice flow, if you need to wait more than 10-15seconds just move onto the next movement. Were after a nice long aerobic session with some skill sprinkled in.

Scale CTB and HSPU as needed. We will try come up with specific scale options as needed.

Please remember that this isn’t scored today, so the focus is on good quality movement and breathing.

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