CrossFit 42 South


CrossFit MSD – CrossFit

A: Metcon (No Measure)

5 sets for quality:

6 SA DB snatch (all reps on one side)

-rest :30 between sides then 1:00 between sets*

*In the 1min sneak in 3-5 ‘athletic’ and springy burpee broad jumps

Warm-up (No Measure)

5min mobility flow


12min EMOM:

1min aerobic work

1min skipping

1min box step ups

:30sec plank hold, :30sec rest

B: Metcon (Time)

3 RFT 12min cut off:

15-20 box jump on and overs 24/20″

15-20 push ups (hand release)

15 KB swings 32/24kg (1 break only othwise scale weight)
PERFECT form-no wormy reps. scale to incline as needed. Keep core tight, full ROM.

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