CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Quick movement flow as a group

3 sets of:

:20 top of push up hold

10 squats

:20 dead hang

10 band good mornings

20/15 cal row

Start building into your back squats


Back Squat (5×3)

:3 lower, :3 hold at the bottom.

Same weight on all sets. Go around 65-75% 1rm.

We will build this over 3 weeks to supplement the front squat work we have been doing too.


10’s WB/KBS couplet 10rft (Time)

10 RFT of: (20min cut off)

10 wall balls

10 KBS 32/24kg

*Every time you break complete 3 burpees before picking up where you left off.

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