CrossFit 42 South

FriYAY….. 12 days of CrossFit MSD WOD, let’s go get it!

CrossFit MSD – CrossFit

Alright legends, it’s that time of the year. This is a big workout, select your option wisely please. Don’t do RX plus if you have to scale everything. But if you have done the Rx version as prescribed and you can nearly do the Rx+ version with only needing to scale 1 thing, talk to a coach and we can make it happen.

Anyway, this should be fun. Have fun with it….. Don’t take it to serious.

Merry Christmas!!!!


Warm-up (No Measure)

We will start with some solid mobility flow to get your body feeling lose and ready.

Then we will dedicate the rest of the time to you prepping the workout as there a lots of moving parts and all kinds of things going on, so for that reason, the warm up will be seperate for each person.

Ask all the questions so you have a clear picture on what’s going on here please.

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)
Scale as needed.

Look to what you did last year on this one. Goal is faster time, heavier weights, less scaling etc.

Merry Christmas and enjoy 🙂

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