CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow


3 rounds

10-15 wall balls

5 SA upright row with DB

:30sec sprint AB/Row/Run/Ski

A: Thruster (5-4-3-2-1)

-rest 1:30

building each set, record weight on each set. If you fail a rep in that set, then it doesn’t count to your score and you miss out on that set too. Be smart on weight choice per set, but have a crack.

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

B: Metcon (Time)


20 DB thrusters

20 DB power cleans

20 DB front rack reverse step lunges

20 single arm DB snatch alt arms

20 dumbell push press

*EMOM 5 burpees, workout will start on the DBs.
22.5/15kg DB /hand for all movements but the DB snatch is single alt arms

scale weight if you are unable to do at least 10 UB thrusters with weight have in mind.

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