CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min post christmas / fat day mobility flow to get the kinks out….

10 pass throughs

15m single arm OH cary /es

15m walking lunge

5 inch worms + push up

x2-3 sets

3 sets of:

100-200m run (easy-mod, increase pace)

5 thrusters (building weight)

5 burpees (AFAP, spike HR)

A: Metcon (Time)

Run 800m


21-15-9-15-21 of:

Thrusters 42.5/30kg



run 800m
Please scale the weight as needed. Reduce the reps back on burpees if you know that you are just not smooth and fast on these yet.

Scaling option for reps:


Enjoy this solid blow out after Christmas feasting….

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