CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to start

Then 4 rounds of:

5-10 cal AB or row

5-10 wall balls

10-15 sit ups

15 band pull a parts

Then we will go over the workout to get it all dialled in before we start.

Metcon

Metcon (Time)

For time

20 thrusters

20 CTB pull ups

10 bar facing burpees

20 SDHP

16 CTB pull ups s

8 bar facing burpees

20 STOH

12 CTB pull ups

6 bar facing burpees

20 overhead squats

8 CTB pull ups

4 bar facing burpees

20 front squats

4 CTB pull ups

2 bar facing burpees

60/40kg barbell.

Rx +

Same everything, just 10-8-6-4-2 bar muscle ups.
Scale as needed. Same weight for all movements unless you need to adjust for the OHS. Same bar though. Everything else remains the same weight.

If you don’t have ctb in this volume, scale to pull ups. If this is still hard, use a band or ring rows as needed. Scale as needed, but the goal is to keep moving.

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