CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit


Warm-up (No Measure)

8min on the clock to row, AB, ski, Jog, skip.

Go moderate pace for :50 then hit a :10 burst.

then straight into intervals 🙂


this could become an alternating between AB and row if our bike pedal crank doesn’t show up. Or based on numbers. With the short sprint and longer rests, it should just work.

Metcon (2 Rounds for time)

10 sets of:

20/15 cal AB SPRINT!!!!!!

-rest 2:30min

Score is fastest and slowest times.
Simple, brutal, effective. This is good for you to better tolerate that lactace that builds in the legs during WODS and your ability to produce power and then recover.


Accumulate 3min chin over bar hold (pronated grip)

Every break = 10 TTB

You can break the TTB as needed. You just can’t get back up on the chin over bar till you’ve completed 10 TTB.

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