CrossFit 42 South

Friday – Partner WOD

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to mix up aero work in :20 efforts then transition.

Do efforts at a tough-ish pace to really get warm and get your body ‘awake’ and ready.

then 3x 6-10 PERFECT push ups, after each set :20-:30 hang from bar

*If these are tough, control lower then knees up today. If easy do a 2020 tempo.

then taking 5min to figure out your working weight for the strict press. Won’t take to long.

before we start the partner WOD, we will talk movements, etc, making sure everyone is on the same page and knows what going on also allowing time to warm up and prep for it etc.

A: Shoulder Press (3 x 8-10reps @ 21X1)

(pick a weight and stay with it)

every 2:00

progress last weeks weight if you can

B: Metcon (3 Rounds for time)

Partner WOD : one athlete working at a time to complete each part ‘for time’


50 cal AB

30 thrusters 60/40kg

20 bar muscle ups


50 cal row

40 thrusters 50/35kg

40 CTB


1km runner

50 thrusters 42/5/30kg

60 TTB
Score is time on each part.

we will be able to run 2 teams at a time to allow the workout to be comleted in the order, so for this to flow, we will have a team start every 5min to allow a buffer so the runners will be free at the end.

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