CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

:30 pallof press hold (es)

15 band good mornings

Then 2-3 rounds of:

:30 row/AB

5 burpees

*To get the engine warm before burpees


Double Tabata Burpees (AMRAP – Reps)

16x :20 on, :10 rest (double tabata)of:

Score is total reps.


Before you hit this, walk 400m after the burpee fiasco 🙂

Deadlift (7-7-7)

Slower down than up is the tempo.

Be sure of this tempo and be sure of moving well. Just because you can lower it down slowly with a rounded back doesn’t mean you should. Slow down but PERFECT position on the way down.

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