CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class straight away, so get in to get warm before if possible.

3 sets of:

10-15 tuck hollow rock / hollow rock

10-15 arch ups

5 scap pull ups

Then get straight into it….


A: Metcon (AMRAP – Reps)

42min EMOM, working :45 on, :15 off format for total reps of:

1) row/AB cals

2) TTB

3) no push up burpee

4) AB/row cals

5) Run***

6) run***
***In the 2min before getting back on the rower/AB, you are to run a 100-400m at a pace that is mangable for YOU. At a pace that is a challenge, but a pace that lets you get straight back in and work on the EMOM again without your overall pace dropping off….

B: Metcon (No Measure)

5-8min optional row/AB/Run at an easy pace.

Easy pace meaning you could go twice as long as needed.

Think of this as an extended cool down.

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