CrossFit 42 South

Friday the 17th January 2014

An amazing muscle up progression video from Rudy @ The Outlaw Way. Goes for 18min but, if you are serious about getting better or getting that muscle up, you'll make time to watch this and then practice….


(A1) Push press 8-8-8 –rest 1:00

*Heavier then last week if possible


(A2) 3xME UB c2b pull ups –rest 1:00



12min AMRAP of:

5 burpee box jumps 24/20”

5 Overhead squats 45/32.5kg

10 burpee box jumps

10 OHS

15 burpee box jumps

15 OHS

20 burpee box jumps

20 OHS



*Keep ascending in 5s until time is up. Score is the total amount of reps completed


Additional work

Snatch 5rm T&G

*Full snatch, build up quick and quick adjustments from OH to hang to floor

Registriation is now live….. Get on and register ASAP and be sure to select CrossFit MSD as your affiliate and also be sure that you select to be on our MSD team. 


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