CrossFit 42 South

Friday


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Get in 5min aerobic work + movement flow to start then quickly setting up equiptment and prepping movements for the workout. This can and will be a different length workout for everyone depending upon ability.

A: 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)
* Only do the rx+ if ou can do the movements or atleast very close to the movements as in you have a few MU. Or give this one a crack if you have done the RX version multiple times and can do that UB and FAST.

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