CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow to get things going

Then 3 rounds of:

3-5 ring rows (:4 pull, :4 hold, :4 lower)

3-5 push ups (:4 lower, :4 hold, :press)

6-10 cossack squats (controled and smooth)

Then we will start warming up your barbell, get a few rope reps in and begin……


To have a nice flow on the ropes, we will stagger everyone by 3min in groups no more than 4 (4 ropes). This way, everyone gets a clear run at their rope and the gym isn’t a chaotic mess when trying to go from one thing to the next.

Metcon (3 Rounds for time)

3 sets, each for time of:

20 push jerks 60/40kg

3 rope climbs (see notes)

15 hang squat cleans 60/40kg

-rest 5min
*2 legless + 1 legs for guys, 1+2 for girls. Scale as needed. Even if this means less rope climbs total. This should take no more than 2min.

In your rest time, walk around, breath and get ready to go again.

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