CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

10 down facing dog to up facing dog

5-10 sit ups

6-10 waiters lunges

4-6 press in lunge position (es)

4-6 goblet squats (:5 hold)

3-4 rounds

*Light… Mobility focus

Then barbells out


Metcon (5 Rounds for weight)

5 rounds for load of:

10 deadlifts

10 hang power cleans

10 front squats

*Rest 3min after each round.

You must complete the reps UB for the round to count.

You are allowed 1 failed attempt today in which you can try again. Maybe dropping the weight back to get a score.

Record your weight on each round. A failed round = 0kg.
You are not allowed to start heavy then drop weight back. Weight must stay the same or go up each round unless you miss. Then you can go back in weight.

During your rest time work in some mobility, easy bike or row. Walk around. Don’t just stop moving.

This is a BIG complex and we want you to be rested before going again.

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