CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

If in early please hit some mobility flow and aerobic work prior to warm up:

3 rounds:

Run to the fence and back

5 scap pull ups

7 air squats with 3sec hold in bottom position

9 shoulder to overhead with DB

A: Strict Pull-up: 5x ME -2

-rest 1:30

In rest time, get in :20-:40 FLR on floor. If you have 10+ do strict CTB pull ups

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 DB thrusters 20/15kg

35 double unders

200-400m run
This one will be tough, but a soid workout… Scale as needed to be able to keep it moving.

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