CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

15 band pull a parts

10 single arm high pull (e.s)

5 inch worms + push up

*Controlled movement on all the above please. Focus is on building strength in good positions. Don’t rush this.


Push Press (1rm in 10min)

Build quickly and goal is to beat last weeks double.


Metcon (Time)

For time:

15-12-9 muscle ups

40-30-20 burpees
No muscle ups? Today do 30-24-18 c2b pull ups.

Kinda have muscle ups but not this many? today aim for 10-7-5.

Have c2b and close to muscle ups? Today do jumping muscle ups. Set these up to a height that allows for the reps to be hit.

Scale burpees back if needed. 30-20-10

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