CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2min moderate AB/row

-rest 1min-

1min slightly faster but still moderate

-rest 1min-

2x:30 tough-ish effort

-rest 1min-

2x:10 burst all out effort with 1:00 rest between

*During your rest time is great place to add in some general movement flows.


3 sets of:

15m single arm OH carry/es

*tough weight to prep for heavy OH work in the push press. Bicep on each ear and arm fully locked out.

A: Push Press (5rm for the day in 10min )


B: Metcon (AMRAP – Reps)

3 rounds for total reps:

1min Wall balls 10/9ft 9/7kg

1min KB swings 32/24kg

1min burpee box jump on and overs 24/20″

1min TTB

1min row for calories

1min rest
This is very similar to last weeks workout we did, ‘fight club’ but with diffrent movments but will have a simialr stimules

C : Metcon (No Measure)

10:00 active cool down, please do not neglect this!

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