CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

6 cal AB (legs only)

4 cal AB (arms only)

alternate with a buddy if needed


10 leg swings forward/es

10 pass throughs

10 leg swings lateral/es

10 pass throughs

then a few minutes for everyone to work on some SA DB overhead squats. Go light if you find these hard. Use less ROM too. These are tough but slowly working towards building strength and mobility to allow this to happen over time.

A: Power Snatch (10min to build to a tough 4rm T&G)

Going EMOM

Start light and slowly add weight by feel and movement. If you get to a weight that is heavy enough for the day you can stay with that weight.

B: Metcon (AMRAP – Rounds and Reps)

12mi AMRAP:

3 pull ups

6 push ups

9 air squats


3 C2B


9 Pistols

C: Metcon (No Measure)

3-4 sets for quality:

:10-:20sec top of ring hold

:20-:30sec hollow hold

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