CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

15 band good mornings

10m inch worm

5 lateral lunges (es)

Then take 6min to build to a moderate set of 5 deadlifts.

*Tip. You wan’t to do this Rx, you need to demonstrate a set of 5 heavier than the WOD with solid form.


Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

5 deadlifts 120/85kg

10 box jumps 24/20

5 deadlifts

12 box jumps

5 deadlifts

14 box jumps

5 deadlifts

16 box jumps


*Keep adding 2 reps to the box jumps. Score is completed rounds + reps. 1 round is every time you finish the box jump.
Please scale the load. This is meant to be moderate-heavy. For most, this weight is HEAVY. Deadlifts should be UB and perfect.

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