CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Be sure to have your name down for bowls/laughs/drinks/feed by Monday…….. Bring your partner or bring a friend along. Great chance to get them into the CrossFit MSD community.


Warm-up (No Measure)

Dynamic flow as a group

then 9min EMOM of:

1) 10-15 Wall balls

2) :15 dead hang + :15 active hang

3) :10 top of dip + :10 bottom (push up if needed)

Then start warming up the clean into the front squats..

By this stage you know if you have or don’t have muscle ups. Unless you have c2b and dips EASY let’s not worry about it today but if you do, jumping muscle ups as a scale or bar muscle ups as an option.


Metcon (Time)

For time:

12-8-6 of:

Muscle ups

Front squats 100/70kg (no racks)
-Jumping muscle up

-Bar muscle ups

-c2b+ring dips (12+12, 8+8, 6+6)

*Scale c2b and dips as needed.

Scale load as needed. This should be heavy.

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