CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Get here early, jump on a rower, practice some skipping/DU, get on the bike etc. Move for 5-8min.

then 3×10 leg swings fwd and side

Then we will get into the lifting complex. Hit 2-3 reps of each movement while you build the weight to your first working set.


Metcon (Weight)

5 rounds for max weight of:

Go every 5min

6 deadlifts

6 hang power cleans

6 front rack lunges

6 push jerks

*All must be done UB for the round to count. Add weight each set.

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