CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

5min mobility flow

Then straight into a mini round where you’ll go for about :30 on all the movements to help determine the number of cals/reps you will be aiming for today.


Metcon (AMRAP – Rounds)

40min EMOM

1) AB 21/16 cals

2) rest

3) 80 double unders

4) rest

5) Row 23/17 cals

6) rest

7) 3 rope climbs

8) rest
If needing to adjust the calories/reps up or down, do so before starting. We want the reps/cals to be a challenge to hit, but something you can hit knowing you always go into a full minute rest.

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