CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Quick lunge flow before getting into the main warm up

10min to cycle through:

5 kang squats (hold :3 each position)

5 down facing dog to up facing (:3 hold each position)

:10-:20 side plank (es)

100 single skips


Back Squat (3×8)

This is the start of a progression. You’ll do 3×8, 3×6, 3×4 then 3×2.

Start as heavy as you think you can while being able to progress each week.

Same weight on all working sets. Be sure to not get lazy and do your best to get to depth, etc.


Metcon (Time)

For time: (10min cut off)

7-14-21-14-7 of:

Bar facing burpee

Push jerk 50/35kg

*Be sure these are push jerks and not a press.

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