CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

EMOM for 9min

1) 5 kip swings (be tight)

2) :20 side plank (es)

3) 10 dynamic lizard :3 holds

Then start building up that Back squat. Remember like previous weeks to take a good 3-4 warm up sets before getting into working sets.


After each set perform 2 legless rope climbs. If this is easy go seated, if this is hard use legs. If that is still hard we will show you how to climb the rope and give scaling options.

Back Squat (3-3-3-3)

Start heavy and build on each set. Goal is heavier than last weeks 5rm.

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