CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

It’s Friday… Some mobility to get you going after a tough week.


5 rounds of:

20m single arm OH walk

*Down and back switching side is one round.


Rest 1min from A1 to A2. Take 2min rest before starting A1 again.

Rest 2min between B.

A1: Back rack reverse lunge (12-12-12 )

Each step is a rep. So 6 each side.

If you did this last week, goal is heavier on each set.

If this is the first week on this, start moderate and build.

A2: Single Arm Dumbell Press (12-12-12 (es))

Each side. Only go as heavy as your non preferred side will allow you to go.

B: Barbell Row (12-12-12)

Slower lower than up.

Heavy but quality.

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