CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

1min row/AB

10 down facing to up facing dog

20 wall balls

1min row/AB

5 down facing to upfacing dog

10 wall balls

1min DU practice

then prepping for squats…..

before the WOD, get in 2-3 mini rounds of 2-3 reps of each movement without fatiguing the muscle, but getting the body ready for the action.

A: Back Squat (3-3-3 @30X1)

-rest 2min-

No failed reps!!!!!! Heavy but perfect form. Get strong in the right positions, rather than sloppy squats just for the number on the bar.

B: Metcon (Time)

For Time: (10:00min cap)


Thursters 42.5/30kg

Pull ups
Scale as needed to something you can do the first set UB at least. Especially on the barbell. Quick breaks on the pull ups are okay. This should be a sub 8min workout if scaled correctly.

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