CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Movement flow as a group then:

5 single arm KBS

5 single arm front rack push press

5 single arm front rack squat

*perform all reps on one side before switching sides

x4 rounds


Front Squat (5×3)

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

Heavier than last week if possible. You’ll have one more crack at this next week.


Metcon (Time)

For time: (12min cut off)

50 burpees

100 air squats

50 burpees
Simple, effective, get it done. Be sure to push as hard as you can.

Every rep short of completing the workout adds as a second to the 12min cut off.

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