CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Weekly training (I know this is late)


Warm-up (No Measure)

EMOM 12min

1) Row :50 (mod-hard pace)

2) 5-8 feet together burpees

3) lizard dynamic change of legs every :10

4) 10 lateral leg swings (es)

Then build into back squats. You should take 4-5 good warm up sets before starting your first set.


Back squats 5-5-5-ME

Last set is a ME set. Record your heaviest 5 and the ME set. Max reps at 90% of best 5 of the day.

A: Back Squat (5-5-5-)

Try start close to last weeks heaviest 7 and build from there.

B: Back Squat (ME @ 90% best 5)

This is based of your best set of 5 for the day. This will be your 4th working set for the day after the first 3 sets of 5.

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