CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

straight into:

1:30 row

20 band good mornings

1:30 cal AB

10 burpee broad jumps

then into:

2×6 single leg RDL /es (DB in the opisite arm) /es

then into the DL

A: Deadlift (5 x 5 @ 12X1)

~Rest 1:00~

Heavy but perfect PERFECT form….. these aren’t 5rms, this is just some good solid heavy but perfect DL focusing on set up, keeping position as the bar breaks from the floor and holding good position throughout the entire lift. 1 sec lower and 2sec before the concentric (lift) means time to reset for a perfect lift and a 1sec lower is just guiding the bar down with control, not slow, just putting it down with control.

As soon as your form breaks down, drop the weight. Don’t let your ego get in the way.

B: Metcon (AMRAP – Reps)

Tababta Intervals:

Alternating Tababta Intervals of:


DB Hang Clean and Jerks 22.5/15kg /each hand
-rest 4min

Repeat the above tabata again.

Score is total reps combined.

So to clarify, a tabata interval is 8x:20 work, :10 rest. You will alternate between burpees and DB for the 8 sets (4 of each) then rest 4min then repeat again.

Score is total reps.

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