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:

6-10 barbell good mornings @ 2020

6-10 bent over barbell rows @ 2121

Exact same warm up as last week because I found that a lot of people are getting much better with learning how to hinge at the hip and not just squat or bend at the back.

Well done team!!!!


A: Deadlift (5rm for the day in 15min)

No tempo, not touch and go. Just a heavy, but quality set of 5 on the deadlifts in your time frame.

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

5 strict pull ups / strict CTB

:40 FLR on floor

10 KB swings 32/24kg

50 double unders
Scale by using a band. Pull ups want to be tough, but managable. Think something you can do for a tough set of 4-6 then break it up smart to get through the AMRAP. If you are ninja, you can do strict CTB, if you are still progressing, use a band or tough ring rows.

Another great scaling option for the pull up will be negatives. Jump you chin over the bar and take :3-:4 to lower down to a dead hang with control. can use a small banded if needed.

Adjust the dubs, KB weight and time on FLR as needed too.

I want a pace where you can get a round out every 3min max. Any slower and you need to scale please.

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