CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Mobility flow to get your FriYAY started!!!!

2 rounds of:

20m single arm OH walking lunge (20 down and back es)

20m burpee broad jump


Metcon (AMRAP – Reps)

12min AMRAP of:

400m run


25 deadlifts 100/70kg

400m run


400m run

15 deadlifts

Then AMRAP cals on the Air bike in remaining time (if any)

Score is total reps completed. Each 100m counts as 4 reps. So a 400m run is worth 4 reps.
We will stagger the starts by 3-4min to always allow for the bikes to be free.

Scale as needed to allow for a challenge but to be able to keep moving through.

HSPU options are 1xAb mat, 12/6 wall climbs, push ups.


strict pull up (3x ME reps)

Rest 1min between sets. Score your best effort, which will most likely be your first attempt.

Scale as needed by using a band or ring row.

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