CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 set

row :20 tough-ish pace

:30 plank hold (TIGHT)

10 band good morning (perfect and snappy)

A: Deadlift (5-5-5-5 @ 11X1)

-rest Go every 3min,

Start about 75% 1rm or estimated 1rm. Build each set, but form is your limit, not how much you can actually lift unless your form matches your weight selection.

B: Metcon (Time)

For time:


goblet squats

DB snatch alt

-REST 5:00-


goblet squats

DB snatch alt
30/20kg DB

Score is total time. Scale as needed. Should be able to keep a ‘keep on moving’ pace, not an ‘OMG, this DB is to heavy to move pace’….

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