CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

3×5 TGU

Longer time under tension from previous weeks.

Yes this is kinda boring, but this is good for you.

Until you are able to do at least 30/20kg for reps on each side, you have a long way to go and should appreciate the carry over this will have to other movements.

If you can do what I said, then you should aim to be able to get at least 1 good rep per arm with the 45/30kg. When you can do that, I’ll stop harassing you about this,

After the TGU, we will have a few min to warm up your squat clean and get some rope climb practice in.


A: Metcon (Time)

1) 3-5 wall climbs

2) 6 cleans @ BW / .7 BW (full cleans)

3) 3/2 rope climbs

4) 20/15 cal AB / row

5) rest
Scale as needed so you can complete good reps each minute for the full 30min.

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