CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

grab a buddy and do the following:

1 athlete holds a wall sit, while the other bear crawls (slow and controlled) 10-15m then borad jumps back 10-15m x3 sets each


One athlete holds a plank hold while the other complete 10-15m high knees and 10-15m butt kicks x 3 sets each.

then into workout prep.. getting in a few reps of everything, making sure we all know what is going on.

Today you can either do A or B first. We will stagger the starts. Have 4 start on A and B then give those athletes a ‘head start’ before the remaining athletes starts to make sure the rower and AB is free. About 5-6min should be enough. If you get caught up to, just allow the person who is going faster keep going infront of you.

So, scale as needed to allow yourself not to get caught up to.

A: Metcon (Calories)

11min AMRAP:

50 DB snatch atl 22.5/15kg

50 box jumps 24/20″ sd

100 double unders

max cal AB in remaining time
-rest 5min

Score is total cals and in the notes put the time you completed your DU.

Scale weight and height as needed and reduce reps as needed too to be able to get at least a few mins on the AB.

B: Metcon (Distance)

11min AMRAP:

7 wall climbs

21 TTB

5 wall climbs

15 TTB

3 wall climbs


max meters rowing in remaining time
Score is total meters and make a note of the time after completing the last set of TTB.

Scale as needed to be able to give yourself time to be able to get on the rower for a few mins.

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