CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility work as a group

EMOM for 10min

1) 30-50 double unders (or :40 practice)

2) 10-15 KBS

Then 4 sets of:

5 deadlifts

2-5 ctb (practice linking)

*Increase weight each set till you get to workout weight.

*Goal is to get sweaty and get your heart rate up. Should feel like you are doing an “easy-ish” workout. So just beyond a casual warm up but less than what you will do for the main metcon.


Metcon (Time)

5 RFT of:

10 deadlifts 120/85kg

15 ctb pull ups

400m run
Scale load as needed. More than 1 break and it’s to heavy.

Scale ctb back if needed and same for the run based on your ability.

No cut off today but I’d like you to keep it to 15-20min, not 25-30min.

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