CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)


Back Squat (10-10-10)

:3 lower on each rep. No more than a :1 pause at the top.

Start at 50% 1rm and build each set.

-rest strictly 2min between sets.

Accessory work

Metcon (No Measure)

20min AMRAP (For quality) of:

2 turkish get up (es)

:30-:60 push up plank hold

3-5 strict pull ups (one set only)

20-40 double unders
Go as heavy as you can on the TGU.

for the stict pull up, do ctb if 3-5 reps is easy for you in 1 set. If that’s still easy, add a bit of weight. If its hard, scale with a band or ring rows.

You are only allowed 1 set to complete 3-5 reps. So singles will not count.

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