CrossFit 42 South

WOD: Friday (No PM classes today)

CrossFit MSD – CrossFit

No classes in the PM. 6, 7 and 10am as normal. You can do this workout away from the gym.
Due to the throwdown in Hobart and a lot of people being away, that is why there will be no classes in the PM and same for Sat morning.


Warm-up (No Measure)

4 rounds of:

200m jog/run (get faster each round

10m inch worm

10 hollow rocks

Then 15min on the clock to do skill work.


Before the workout, try to accumulate 20-30 strict HSPU. We will take about 10-15min for this to happen.

Quality reps.

If this is easy, use a deficit to make it challenging for you.


Metcon (Time)

10 rounds of:

20 air squats

10 burpees

The workout will start with an 800m run buy in and an 800m run buy out.

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