CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training


Warm-up (No Measure)

3 sets of:

10 supinated barbell rows (:3 pause on chest, :3 lower)

10 push ups (:3 pause bottom, :3 lower)

10 air squats (:3 lower, :3 at bottom)

*Moderate loading only. focus on moving well with the tempo. This is a warm up.

Then we will get more specific into the workout. Working on building up the thrusters

Metcon (Time)

For time complete the following:

15-12-9 of:

Thrusters 40/30kg


-rest 5min

12-9-6 of:

Thrusters 50/35kg


-rest 5min

9-6-3 of:

Thrusters 60/40kg


*Score is total time including the rest.
Each effort is meant to be an all out sprint. If the rest is too long, you did not go fast enough.

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