CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 sets of:

:20 hollow hold

:20 rest

:20 ring support

:20 rest

:20 chin over bar hold

:20 rest

:20 HS hold (wall facing)

:20 rest

:20 lunges plate OH

:20 rest

For the holds, do what you can, even if it is less than :20.

We will try stagger the warm ups to match the workout too.


Metcon (Time)

For time:

60 box jumps 24/20″

1000m row

10 rope climbs
Will need to stagger the starts. Go in 5min waves.


4-5 rounds of:

10 strict pull ups

10 strict HSPU

*Scale as needed. Make harder as needed with weight or deficit. You are allowed one break per set.

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