CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here, try to get a 500-1000m row in at a moderate pace for a general warm up before class.

5 sets of:

:20 side plank (es)

:20 single arm thoracic bridge (es)

*Scale the time of the holds if needed to keep quality high


Metcon (Time)

3 RFT of: (12min cut off)

5 wall climbs

10 strict pull ups (:3 pause chin over bar)

15 box jumps 30/24″ (step down)
Scale pull ups as needed.


500m Row (Time)

Max Effort 500m Row
Balls to the wall, baby!


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