CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Class will start 5min in today to allow you all to get in some aerobic work to warm up. AB/Row/Ski/skipping/Run etc…


3 sets

5 down facing to up facing dog

4 deep lunge + rotations (alt 2/es)

:20 table top stretch

Then grab your buddy and we will have 8min on the clock for you both to figure out your scaling options, etc. How you are going about what we are doing today…

A: Metcon (Time)

For time:

One athlete working at a time to compelte the following:

800m run

10 ring muscle ups or 3 dip= 1 MU

20 HSPU or 1 WC = 2 HSPU

30 CTB pull ups

40 power cleans 60/40kg

50 TTB

800m run

50 TTB

40 power cleans 60/40kg

30 CTB pull ups


10 muscle ups
Scale as needed today. Figure out what you and your buddy will be doing for scaling options then have at it.

If you nearly have mups, you can work jumping muscle ups or transition drills, as long as you do have the ‘strength’ to do a muscle ups.

Scale the HSPU today do WC

Scale the CTB and TTB as needed as you normally would

Scale the weight on the PC as needed too.

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