CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:20-:30 side plank /es

3-5 inch worms

10 barbell RDL @ 2020 (increase weight each set if you can)


A: no hook overhand grip Deadlift (3-3-3-3-3 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

B: 50 strict pull ups (Time)

for time:

50 strict pull ups
*Every rep must end in the eccentric.

*Scale as needed by using a band, ring rows etc.

*Just because you can do 1-2 doesn’t mean you should try and do 50. Be smart please.

Accessory work

5 sets for quality of:

6-10 DB power cleans

6-10 DB front rack walking lunge steps

:30-:60 FLR on floor

-jog to the fence and back @ smooth pace

*Pick your own weight on the DB.

*Quality reps over the time it takes to do it.

Comments are closed.