CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

1min row/AB/ski/skip (easy-mod-tough)

5 down facing to up facing logans

10 deep lunge stretch /es with dynamic transitions (hold :2-3 es)

Then start building into your BS. Get squats in with light weight, getting comfortable under the bar before you begin your working sets.

A: Back Squat (3-2-1-3-2-1 @ 32X1)

-rest 2min

Second wave heavier than first. Stick to the tempo, but go as heavy as form allows

Back Squat (2 rep)

Back Squat (1 rep)

B: Metcon (Time)

5 Rounds of

10 Strict pull ups

5 wall climbs
For time, but quality first. Be sure pull ups are strict and using full ROM. Scale with a band as needed.

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