CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit


Warm-up (No Measure)

4-5 rounds of:

10 band pull a parts

1 TGU (es)

3 push ups

5 air squats


Weighted Pull-ups (5-5-5-5)

Slower down than up is the tempo.

If you don’t have weighted but can string 5 bodyweight reps together, give that a crack. Otherwise, scale as needed to find your heaviest set of 5. Ring rows is fine.

Rest 2min between sets.


Metcon (Time)

For time:

21-15-9 of:

DB thrusters 20/15kg


-rest 3min

15-12-9 of:

DB thrusters


Score is total time.
Scale as needed. We want to keep the intensity high. Try to do all the reps on the thrusters but if you must scale the volume back, do so on the burpees.

15-12-9 first set and second set. Thruster reps remain the same.

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