CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

2 sets of:

5 down facing Ace’s to upward facing Ace’s

2 TGU/es

5-8 scap pull ups

5 box jumps (rather than just jump, JUMP and be explosive, land high on the box. Land high and softly.

then get a bar and do 2-3 press + 2-3 push press + 2-3 push jerks, building to moderate weight for the press then just go into push jerks ready for your working sets.

A: Push Jerk (5-4-3-2-1)

~rest 1:00~

Building in weight

B: Metcon (AMRAP – Rounds)


1) 6-12 burpee box jump on and over 24/20″

2) 5-10 strict pull ups (can be done in 2 sets)

3) 100-200m run
score is total rounds completed. Scale as needed to be able to complete all 15 rounds.

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