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:

:20-:30 hollow hold

5 kip swings

:20-:30 top of ring dip hold

10-15 walking lunge steps (hands OH)


A: Metcon (Time)

We will obviously stagger the starts. Giving people a head start by starting on the row should allow the AB to be free at the end. If you pass someone, you get right of way to the AB.

1km row

50 DB thrusters

800m run

50 TTB

800m run

13 wall climbs

30/20 cal AB
The first row can take no more than 5min. So if you haven’t completed the row within that time, get off and move on.

adjust the thrusters and TTB weight/difficultiy to suit your ability so you are working no more than 3-5min on each.

Lastly, scale the runs back if needed to allow you to be working between 3-5min. If this is 400m for you, then do it. If it’s 600m, that’s fine too. Don’t just do 800m because everyone else is and you end up taking 10min longer. Scale to keep the intensity up please.

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.

Comments are closed.