CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 inch worms + push up

4 waiters squats (es)

:20-:30 active hang

10 band pull a parts

x 3 sets

Then 3 rounds of:

2 front squats

2 press

2 push press

2 thrusters

*Increase weight each round, building to something moderate only. No struggles. Just to make the workout really feel “light an easy” as well as getting the timing dialled in of legs before the arms.

Then before starting hit

200m row (at workout pace)

then 2 rounds of:

5 thrusters

2-3 pull ups

*At workout speed.

Focus on moving well and have that apply to your workout.


This will be running in waves. When someone is off the rower, a new athlete can begin their workout.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
20kg bar for male and female.

Scale back to 15kg bar if you need to.

Scale back from there as needed.


6min after finishing Jackie begin on the finisher. Try to go for a walk to the end of the driveway and back in your 6min rest.

3min ME double unders (AMRAP – Reps)

3min ME double unders
Do as many reps as YOU can. 1 rep or 300 reps. It doesn’t matter.

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