CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

start with 6min on the clock to do some aerobic movement. Row/AB/skip etc….


5 sets of:

5 deadlifts

5-10 wall balls

*Increase DL weight each set till a touch more than your workout weight. Building to a moderate, not a max set of 5.

The wall balls are there to get some practice. If you are great at wall balls, do higher end of reps, if you aren’t, do lower end but with quality.

A: Metcon (Time)

2 rounds for time:

10-20 box jump on and overs 24/20″

10-20 deadlifts 100/70kg
pick reps that allow you to go hard and fast on this. So, 20 box jumps shouldn’t take 3min and 20 deadlifts shouldn’t take 2min. I want this to be short and fast. The reps challenge you, and you start to slow down due to fatigue, but you can hold on and keep chipping away. You shouldn’t have to have complete rest just in order to get the reps done.

Then rest 5min before the sprint intervals.

B: Metcon (2 Rounds for time)

Each effort for time:

30/20cal AB sprint

-rest 5min

30/20cal row sprint

Comments are closed.