CrossFit 42 South

WOD: Tuesday


Friday is a public holiday but we will have open gym at 10am and 4pm.

CrossFit MSD – CrossFit


Warm-up (No Measure)

16min EMOM

1) 10-15 cal row

2) 10-15 KBS

3) 10-15 wall balls

4) :30 plank hold/hollow hold

*We want you to get out of breath and feel like you have done something, but you should not be laying on your back after.

Then we start lifting….


power snatch + hang snatch + OHS (1rm of the complex )

Take as long as needed to find your max. You should get a few lifts in though. So take smaller jumps if needed.

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