CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10 banded good mornings

:15 side plank (es)

10 sit ups

Then 3 sets of:


5 scap pull ups (dead hang to active)

5 knee raises (high as possible)

Then couple TTB and get ready to WOD


Metcon (AMRAP – Rounds)

9min EMOM of:

1) 20 KBS 32/24kg

2) 20 TTB

3) 17/12 cal row (within :50)

Scale reps as needed.

This was updated due to the rough weather!
Score is how many rounds you complete


This is done 5min after you complete the retcon. No longer, no sooner.

Shoulder Press (5rm in 12min)

This starts 5min after you finish the metcon

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