CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)


:20 side plank (es)

15m single arm farmer carry

15m crawl forward

15m crawl backwards

Go heavy on the farmer carry, if you are to strong for the 45kg DB, use a farmer carry handle.


Perform A1 and A2 as supersets. Rest 1:30 between movements.

A1: Front Rack Lunge (5×12)

Alternate legs on each rep. Step out, then step back in. Switch legs. Continue till you complete 12 reps total.

building in load

Reps must be perfect, no shooting the hips back first, chest must stay up tall.

A2: Turkish Get Up (5×2 (es))

Perform 2 reps on your non perferd side then switch and perform another 2 reps.


30 cal row (Time)

Row 30 cals for time
This is optional, if you do it, go HARD as F@#K

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