CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training


Warm-up (No Measure)

3 rounds of:

3 dive bombers

:20 lizard (es)

5 air squats

5 lateral squats (es)

5 dead hang to active

Then 3 rounds of:

5 squat jumps

5 box jumps

5 kips

Then 3 rounds of:

5 wall balls

5 box jump

5 pull ups

Each phase is building into the workout. Start easy, next phase gets a little harder and the last is a mini round of the workout.


Metcon (Time)

For time:

50 wall balls 9/7kg

40 box jumps 24/20″

30 pull ups

25 wall balls

20 box jumps

15 pull ups

*Step down box jumps today. Jumping down is scaling.

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