CrossFit 42 South


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 sets for quality

5 down facing to up facing dog

5 goblet squats @ 33X0

:20-:30 plank hold

30-50 bar taps (springy)

then as soon as the warm up is over, get in a few warm up sets on your squats before you then begin your ‘working sets’

B: Back Squat (5-4-3-2-1 @ slower down than up )

-rest 2min

heavy bur perfect form and no misses. Do not try go for a 1rm if it means you will fail.

Score is the weight on each set.

First set is heavy but perfect and each set you add weight by feel and do less reps.

C: Metcon (AMRAP – Rounds)

15 min AMRAP

200-400m run

15 KBS (pick your weight)

12 pull ups or CTB if you can

9 burpees
pick options that challenge you, but allow you to keep chipping away and getting in work rather than being forced to rest because the weight or pull ups etc are to hard for you.

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