CrossFit 42 South

Hero WOD: Saturday

CrossFit MSD – CrossFit

Let’s start the Weekend and the new month with this tough Hero workout…..
Be sure to scale as needed.
Go hard, but be safe.

Enjoy 🙂


Warm-up (No Measure)

skip for 3min

Then 3 sets of:

100m easy jog

5 barbell press

5 barbeel row

Then 2 sets of:

15m high knees

15m butt kicks

*fast feet, not big strides.

Then warm up your clean and jerk to workout weight


Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Scale back to 60/40 or 50/35 or 40/30kg. Scale more than that if needed.

Scale run distance if needed.

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