CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Quick mobility flow to just get things going.

Then take 4-5 quick sets of:

3-5 back squats

:20 row or AB

5 no push up burpees

*Add weight each round till you get to workout weight.


The squats are meant to feel heavy in relation to what you are doing for the day. They won’t be a 10rm PB heavy, but it will be heavier than you normally would do in a workout. After doing 5 sets with all the other stuff, they will feel “HEAVY”.

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 60 double unders

2) 15 no push up burpees

3) 10 back squats 1/.75% BW

4) 20/15 cal row / 17/12 cal AB

5) rest

6) rest

Score is total rounds completed.

Rx + option

*Read notes
You can use racks for the BS. Stagger the starts by a few min so we can all flow through in the same order.

Each round you switch from row to AB so we should have waves of 6 at a maximum.

If the BS is to heavy, scale the weight down. If it’s easy? You can go to 1.25/1x BW for Rx plus but only if you can do everything else Rx.

Be honest on how heavy you are on the day. No cheating

As aways, just lift what you can lift.

Cool down

take 5-10min of some easy moving around and breathing work. Try to nose breath only while walking around (in or outside) easy bike, row, etc. Just moving. This was a long tough workout, bring your body back down to normal.

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