CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

10 single arm KBS (L)

10 sit ups

10 single arm KBS (R)

100m run

Then take 4 sets to build up weight for the workout by doing:

3 power clean

3 push jerk

*Build only to the workout weight.


Metcon (AMRAP – Reps)

20min AMRAP of:

1 power clean

1 push jerk

200m run

2 power clean

2 push jerk

200m run

3 power clean

3 push jerk

200m run

4 power clean

4 push jerk

200m run


Continue as far in the 20min as possible.

Score is total reps. Every 100m = 1 rep.

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