CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

10 pass through

10 pull a parts

10 air squats

x3 sets


:20 side plank (es)

10 single arm DB/KB push press (es)

x3 sets

Then we will start working into the OHS and HSPU based on your ability.


Metcon (Time)

3 RFT of:

20 OHS 40/30kg


*No cut off on this one, but if there where, it would be 12min.
Scale as needed.

HSPU options:

1x ab mat

1x ab mat 15 reps

10 kick up and lowers

7 wall climbs

15 legit push ups (if unable to wall climb)

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