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:

:10-:30 top of ring dip hold

15 band good mornings

5 broad jumps (stick landings, be smooth like ninja)

*For the jumps, start of small and build the distance/effort as the reps and sets go on please.


A: Single leg deadlift (5×10/leg @ 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.

B1: strict pull up (5x 3-6 @ 31X5)

-rest :15

This is a 3sec lower and a 5sec chin over bar hold on each rep. Scale as needed to meet this tempo.

B2: Kettlebell swing (5x 10-15)

Pick own weight. Quality reps.

-rest 1min


Metcon (No Measure)

12min AMRAP for quality of:

3-6 strict TTB

15-40 double unders

Goal is quality over speed.
Be strict on getting good reps, don’t rush but don’t stop moving.

No score on this one. Just good quality work.

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