CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

plank hold :30

10 band good mornings

10 scorpians

10 lunges

then 20-30 wall balls in 1-2 sets before starting on front squats


Front Squat (5×3)

:3 lower, :3 pause at the bottom, fast up.

You pick a weight that is heavy for you, but something you can manage for all the sets with good form.


Metcon (Time)

5 rounds of: (15min cut off)

10 strict chin ups

20 push ups

30 air squats
Focus is on LEGIT reps. Absolute no kipping on the chin ups, no worming on the push ups.

Scale as needed to something that will allow you to finish within the time cap.

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