CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 rounds of:

10 pass throughs

10 band pull a part

5 down facing dog to up facing dog

5-8 sit ups

5-8 push ups

100-200m jog

Then 4 sets of:

4 push press

4 box jumps

2-3 TTB (practice linking)

*Increase the weight each round on the push press to above the workout weight, but something that ISN’T A MAX for. This is to prep you for the workout ahead and make the workout weight feel a bit lighter.


CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Scale as needed.

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