CrossFit 42 South

12 days of CrossFit MSD WOD: Friday


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

6am, 7am, 10am
3:30pm, 4:30pm
No 5:30pm class tonight.

Open gym tomorrow morning then christmas break. Be sure to check the timetable.

This workout is hectic. If you did it last year, a great chance to see how far you have some in 1 year.

Warm-up

Warm-up (No Measure)

There a lot of movement parts in this workout. so the warm up today will be based on each classes needs.

As a guide, 5-8min of some easy moving (rowing, jogging, bike, ski erg, etc)

Then start practicing all the movements in the workouts, ask questions and be clear with what you are doing.

Metcon

12 days of CrossFit MSD” (Time)

“12 days of CrossFit MSD”

1x 100m run

2x wall climb

3x c2b pull ups

4x thrusters 40/30kg

5x hang power clean 40/30kg

6x deadlift 40/30kg

7x wall balls 9/7kg

8x burpees

9x box jumps

10x KBS 24/16kg

11x t2b

12x overhead squats

*This workout goes like the song

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : )

Rx +

“12 days of CrossFit MSD”

1x 200m run

2x wall climbs

3x muscle ups

4x thrusters 60/40kg

5x hang power clean 60/40kg

6x deadlift 60/40kg

7x burpee over bar

8x box jump on and over 30/24”

9x c2b pull ups

10x t2b

11x HSPU

12x snatch 60/40kg (full snatch)

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