CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up

5min mobility flow to start


Then 2 min rounds

2-4 reps of each movement + 100m run


Metcon (6 Rounds for time)

6 sets, each for time:

10-20 KB swings 24/16kg

10-20 box jumps 24/20″ sd

10-20 burpees

200-400m run

-rest 3min
The intent is that each round takes no more than 5min. So, please scale as needed. The goal is that you maintain UB reps on each movement too. So pick reps that work for you. You are better to do less but with less rest time/more intensity than doing the high end of the work and standing around looking for a chalk bucket, sipping water etc.

Scale as needed to suit you please.

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