CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

If you are hitting 17.3 tomorrow, I suggest tapering back the cals and distance to something that gets you out of breath but feels more like active recovery, than a full blown WOD.

On the front squats, only go as heavy as 80-85% if it’s feeling “light”, otherwise even less is fine.

If you are doing 17.3 Saturday then just go for it today…….


Warm-up (No Measure)

Quick mobility flow then straight into getting warm on the bikes, rower, running before getting started.


Metcon (AMRAP – Rounds)

Every 1:10 for 5 sets total of:

1) 18/13 cal AB

2) 200m run

3) 20/15 cal row

4) Rest

Score is total rounds completed.

You only have 1:00 to complete the reps for it to count though. Think of this as 1min on, :10 off. The faster you go, the more rest you’ll get.
Pick numbers/distance that challenges you but allows you to get the work done within the minute. Fast transitions here are vital.


Front Squat (5rm in 12min)

You have 12min to complete the heaviest you can while under fatiuge. Time will start 5min after the WOD.

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