CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

20 band pull a parts

10-15 push ups

20 band pull a parts

10-15 rings rows

Then we will start warming up the complex for the day. Clock will start for your first working set


Push press + push jerk + split jerk (10 sets to find a max for the day)

Go every 1:30.

The goal is you should be limited by the push press but the build up fatigue will make each lift harder and force you to drop under the bar to lock it out overhead.


Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 push press 60/40kg

10 burpees

10 strict CTB pull ups

*We will be very strict on making sure you keep these strict. Scale to regular CHIN OVER, not near the bar please. Scale to banded as needed.
must be a push press, not a jerk. Drop the weight back if needed.

Strict CTB are tough, but will make you better. This is a timed workout, but don’t lose quality. Scale the movement as needed and maintain HIGH quality.

Cool down

2-3 rounds of:

1min lat stretch (es)

1min pec stretch (es)

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