CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:20-:30 top of ring row hold (rings on chest)

:20-:40 FLR on floor

:20-:30 glute bridge

10 KB swings (russian) (Pick own weight)


A1: Strict Chin ups (5x 8-12 @ 21X2)

rest 1min

reps must be done UB. Use a band as needed.

A2: Deadlift (5-5-5-5-5 @ 21X1)

rest 1min

Same weight on each set as last week but extra rep today. Don’t go heavier than last week. Let the extra rep to it’s magic.


Metcon (Time)

10 rounds for time:

1-3 wall climbs (control lowers)

5-10 TTB

10-15 box jumps 24/20″ sd
Aim for each round the same pace. Pick rep numbers that allow you to move at no more than 2min per round. No more than that.

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