CrossFit 42 South


CrossFit MSD – CrossFit

Affiliate cup at MSD today at 10am.

Come and support your team, tell all your friends and family about it so they can get around it too.
Remember on Monday we will have a trial session for your friends. So what a great chance to get them interested.


Warm-up (No Measure)

15m slow bear crawl

5 scap pull ups + :10-:20 chin over bar hold

10-15 air squats

x2 sets


Thruster (10-10-10)

-rest 2min between sets

Start moderate and build. As a guide, lots of workouts where you do more than 10 in a single WOD, the weight is 40/30kg.


Metcon (AMRAP – Rounds)

20min EMOM

1) 5-10 TTB

2) 5-10 DB thrusters 20/15kg
Like we have been doing all week, and will continue to do, pick rep numbers that suit you. This should look like :30 on, :30 off +/- a bit as a guide. Not barley getting the work done because you think you can do it. Push yourself though, just being smart. 20min is a long time.

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