CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5x :10sec burst @ 90% on any machine

*Not all out, just staying below that top speed

-walk rest a bit before next effort-

2 sets of:

8 SL RDL’s/es (DB by sides, but no weight if balance is off)

10 standing pallof press/es

*We did the RDLs last week in the warm up, Progressing in form and quality over load.

A: Front Squat (Find a 10rm for the day in 15min )

higher rep RMs can be tricky to determine how heavy to go. As you warm it up, do 3-5reps at a time to not fatigue yourself. Have a weight in mind then go get after it. If after that you feel like you can go heavier then go get it.

B: Metcon (Time)

FOR TIME: (15min CAP)

15 box jumps 24/20″

15 wall balls

15 no push up burpees

30 box jumps

30 wall balls

30 no push up burpees

45 box jumps

45 wall balls

45 no push up burpees
The goal is you just keep moving. Avoid standing around being completely idle and doing nothing. Just keep chipping away. I encourage you all to step down from the box jumps and to modify the workout to allow you to keep moving with the goal on being able to get close to finishing within the cap.

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