CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

10-15 tuck hollow rock / hollow rock

10-15 arch ups

5 scap pull ups

*Like last week again. Building a base for building up your kipping positional strength.

Then starting getting into it. Figuring our who is starting where etc….


A: Metcon (AMRAP – Reps)


100/70 cal AB

In the remaining time AMRAP:

Push jerks @ 1x BW / .7x BW (scale as needed)


2km / 1.7km row

In the remaining time AMRAP:

TTB (scale to K2E, K2C, K-raise, sit ups)


1.6km run

In the remaining time AMRAP:

No push up burpee to targert (6″ above reach, approx)

Score will be total reps combined.
*This is like what we did a few weeks ago. So you will have a plan on scaling the distance/cals on the buy in on each round so you get approx 3min of reps on each movement.

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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