CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3min aerobic

movement flow with a focus on getting your squat feeling good

Partner warm up

while one person holds a wall sit the other will complete 10m inch worm


then a few minutes before we put the clock on to start on the FS 1rm today.

A: Front Squat (Build to a 1rm in 10min )

Form over ego please. This means you can chase heavy weight if your form allows. Knees not caving in, back not rounding out, not squatting to your full depth just because you want to lift more weight etc.

B1: Bench Press (8-8-8-8 @ 11X1)

Go every 2:00

Building in weight if able

B2: Goblet Reverse Lunge (4 X 18/alt legs )

go every 2:00

Same as last week, progress the weight is you can. Get those legs really popping.

C: Tabata burpees (AMRAP – Reps)


:20sec work

:10sec rest

Score is total reps

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