CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Then 3 sets of:

10 goblet squats (:3 down, :3 up)

10 sit ups (:3 up, :3 down)

1min single skips

Then into warming up for strength work.


Back Squat (3×5)

:3 lower, fast as you can up, :2 rest at the top.

Go at 80-85% of your 5rm from last week.

We will build this over the weeks.


Metcon (Time)

5 rounds of:

50 double unders

12 DB snatch (alt) 20/15kg

Then straight into

5 rounds of:

12 TTB

24 air squats

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