CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)


3 sets of:

x rep ring muscle ups

-rest 1min between sets./

*this is a number that you can maintain for 3 sets without muscle failure.

No muscle ups? Do ring dips today. 5 sets of max reps.


Metcon (AMRAP – Rounds)

EMOM till failure of:

3 PC + 3 FS + 3 STO 80/55kg

Score is total rounds completed
Scale the weight as needed so getting at least 10-15 rounds is doable for you. Don’t over scale it though.

When you fail, reduce the weight, rest 1min and continue till cut off.

20 round cut off.

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