CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training


Warm-up (No Measure)

3 rounds of:

2 down dog to up dog (:10 holds)

6 lizard (es. :5 holds)

squat hold :30

10 burpees


A: Back Squat (5rm)

Go for the heaviest set of 5 you can manage for the day.

Depth must be on!

B: Shoulder Press (5rm)

Can you go heavier than last week?


Metcon (Time)

For time:

30 air squats

60 jumping lunges

30 air squats

This is just a leg burner. Push through the suck!


Hold a 20/12kg KB in the goblet position.
Push hard.

Comp group extra work

This section will be for those who are capable of Rx-ing 90% of the daily workouts and train 5 days per week. This is for those who are asking for extra work to do beyond the classes and those who love to compete in the sport of CrossFit.

The class workouts should be priority and this work is added in either before or after (prepare to come in earlier or stay back if needed).

*If you would like to do extra work but you know you aren’t an Rx athlete, that is fine and even encouraged. Work on skills and mobility that needs work. Talk to a coach for some guidance. Know that the daily class workouts are plenty though if you are really giving 100%.

2k Row (Time)

Max Effort 2k Row

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