CrossFit 42 South

WOD: Friday the 24th July 2015

CrossFit Class

Warm up

3 rounds of:

200m run

15 air squats

4 turkish get ups alternating



6 rounds for time of:

10 front rack forward lunges alternating (you choose weight)

15 sit ups

*Heavy as you can go on lunges with good form but must remain UB.

Comp group


15min EMOM of:

1 clean and jerk @ 85%



Work up to a heavy complex of:

1 Push Press + 1 Push Jerk + 1 Split Jerk


Gymnastics Conditioning

10min EMOM of:

2-4 unbroken Muscle ups



“Bad Attitude”

With a 15 minute running clock:

Every 3 minutes complete:

200m Row + AMRAP Squat Clean to Overhead at 155/105 in remaining time.

Your score is the total number of cleans you complete in each of the five 3-minute rounds.


CrossFit MSD is getting Wodify… You will be sent an email which will allow you to log into your account. Once you do, please update your info (d.o.b. postal address etc). Also, upload a pic of yourself where your face is visible. You will need to fill out another waiver that you have been sent also…
We will teach you how to use this app at the box. We are aiming to go live Monday with the first WOD programmed then….

We will go on and on about this over the next few weeks till everyone is up to speed but come Monday, You’ll be checking in via Wodify at the box or your app and logging your scores and we will help you out.




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