CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets @ moderate pace

:30 skipping

:30 row/AB

5 down facing to up facing dog

Then we will hit a mobility flow a a group before getting into our front squats.

You will have 5min before the clock starts to get comfortable with the barbell, but don’t add any weight.

then before the metcon, get in a few mini rounds of:

run to fence (smooth effort)

3-5 FS

3-5 TTB

*2-3 sets is enough. But make sure you actually get in a set or two to prep your body.

A: Front Squat (Build to a 5rm for the day in 12min)

No misses today though. When you hit your 5 that feels heavy and you start to question if you can increase the weight, that is your cue to stop.

B: Metcon (Time)


200-400m run

10-15 front squats 60/40kg

10-15 TTB
Pick the distance, reps and weight that are within your ability…. Doing it Rx doesn’t matter today. Just do what you can to the best of your ability.

The run should take no more than 2min, the FS no more than 1min and the TTB no more than 1min. so 3 rounds should take 12min or less.

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