CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 DB muscle snatch + 5 DB press (es)

After each arm 2-3 no push up burpees

*catch in tight hollow position and flick up to flat feet, under hips if possible.

Same weight for the snatch + press


Hang Power Snatch (2 reps EMOM for 15min, building)

Start around 60% 1rm and build if feeling good.


Metcon (AMRAP – Rounds)

EMOM for 12min

1) 22/16 cal AB

2) rest

3) 25/18 cal row

4) rest
Goal is to complete the cals in :50 so you really “earn” that rest.

Think to the 40min EMOM we did last week, this should be slightly more challenging as it’s less intervals total, so we are after a higher intensity.


Comments are closed.