CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Group flexibility flow


10min EMOM

1) :30 plank hold on rings

2) 5-8 goblet squats + 10 hold bottom

Then warm up for front squats.


Front Squat (3rm in 12min)


Metcon (AMRAP – Rounds)

14min EMOM of:

1) 20 ring push ups

2) 20 front squats 50/35kg
Make sure that you go all the way down on the ring push ups. These can be scaled to regular push ups and those can be scaled too.

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