CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Have you registered for the Open yet? Stop thinking you aren’t fit enough or any other lame excuse. If you are training hard daily, you owe it to yourself to be challenged.


Warm-up (No Measure)

Quick bit of movement flow


4 rounds of:

1min row

:10-20 side plank es

10 single arm KBS es

5-10 tempo air squats (3 lower, 3 hold, 3 up)

then take 3-4 sets of 3 reps to find your workout weight.

Run 100m after each set.

Build to beyond the workout weight if you’d like


Metcon (Time)

5 RFT of:

10 hang squat cleans 60/40kg

400m run

-Rest 1min

Score is total time
Scale run distance if needed to end of driveway to keep intensity high.

Scale load if needed.

Accessory work

A1) 5×10 ring rows (make them as hard as possible while maintaining good form)

-rest 1min btw sets.

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