CrossFit 42 South


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic – nasal breathing only


2 sets:

30 bar taps

20 air squats

10 double unders

A: Back Squat (3 X 8 @20×1)

Go every 2:30

Use about 65-75% 1rm for all sets. The weight should be a challenfe 9/10RPE

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

500m row or ski

15 wall balls

50 double unders

400m run
Start on any movement today to keep a good flow with rowers/ski

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