CrossFit MSD – CrossFit
Warm-up (No Measure)
5 sets of:
3 inch worm (hold hollow for :5)
6 dead hang to active (:3 holds)
9 hollow rocks
Then for the workout we will go in waves so we can flow through smoothly.
10 rope climbs
200 double unders
20 strict pull ups
100 double unders
Stagger starts. We want you to do this WOD is the written order but with 4 ropes and 3 rowers we will want to put a 5min gap between everyone. Those who are ‘faster’ should go first.
Scale rope climbs to less reps, height or laying to standing climbs.