CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

15 band good mornings

15 pull a parts

:10-:20 side plank (es)

1min row or AB

x 3 sets


15-20 wall balls

5-10 scap pull ups

Then starts squatting.


Back Squat (3×2)

Last week before we retest your squat. We will test with another 5rm. But for now, let’s get a solid session on these doubles.


Metcon (Time)

10 round for time of:

5 strict pull ups

1 turkish get up (es)

*Pick your own weight for the TGU.
Treat this more as a strength session, rather than a metcon. So don’t kip your pull ups, make sure the TGU are legit.

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