CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Listen to your coach talk about some key points on the rowing machine. This is a simple movement but often done poorly.

Then in a group off 3 quickly row 90cal, alternating every 12 strokes.

*Goal is close to 1 cal per stroke.

Then for some sneaky OH stability strength work..

5 sets of:

30m single arm OH carry (swap sides every 15m)


5 sets of:

30 cal row

-Rest 3min

Max power output on each set. Enjoy the long rest. Score is fastest and slowest time but goal shouldn’t be to pace but to go all out on each interval.

A: 30 cal row (Time)

Row 30 cals for time
Fastest time

B: 30 cal row (Time)

Row 30 cals for time
Slowest time

midline/accessory work

Cash out today by completing

30-50 barbell roll outs.

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