CrossFit 42 South

WOD: Monday


Friday is a public holiday but we will have open gym at 10am and 4pm.

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

8-12 push ups

8-12 squats

8-12 ring rows

8-12 sit ups

*Reps based on ability. This is a warm up. Not a WOD.


6 sets of:

3 push jerks (building)

10 double unders

*Not a 3rm, just heavier than the workout. Focus is on achieving push jerks, not push presses.

Metcon (Time)

150 double unders

50 push jerks 60/40kg

150 double unders
Be sure to practise push jerks, not just a push press.

Allow 3min-ish for the dubs, and weight on push jerk should be a challenge, but something you can manage for sets of 5-8 throughout the workout.

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