CrossFit 42 South


CrossFit MSD – CrossFit

7-9am weightlifting open gym with Nikki

Strictly weightlifting ONLY.

Get some barbell practice in.

Metcon (2 Rounds for time)

If you didn’t do Fridays home WOD, hit this today.

If you did the WOD but didn’t add the running, today is the day you go and run:

Option A

5x800m every 5min

*Adjust distance if finishing within 4min each run is not manageable for you.

Don’t know where to run? Drive to the box and use the track we have marked out.

If you ran yesterday do this:

Option B

Every 3min for 8 sets:

20 no push ups burpees

20 jumping lunges

*Score is fastest and slowest times.

Put in the notes option A or B.


A: Push press + push jerk + split jerk (1rm in 15min)

Find a 1rm of the complex in 15min. Obviously it must be UB

Barbell Row (4×10)

Slower down than up is the tempo. Same weight on each set.

Super set with 10-15 slower down than up push ups.

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