CrossFit 42 South

WOD: Wednesday


Friday is a public holiday but we will have open gym at 10am and 4pm.

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 sets of:

10m inch worm

10m walking lunge

20m single arm oh carry (e.s)

*Go down 20m with inch worms and lunges then down and back, switching arms on the carry.

*Go as heavy as you can on the oh walks.



For todays EMOM you’ll start with a max reps in :35 on burpees and TTB.

Rest a couple min between the efforts and 5min before starting the workout. This will create your number for the EMOM today.

Metcon (AMRAP – Rounds)

20min EMOM of:

1) Burpees

2) TTB

*Your reps on each minute are at 50% of your max effort work done. E.g you do 12 burpees and 10 t2b you’ll do 6 burpees and 5 t2b in the workout.
Goal is to not just do the reps in the minute, but to push yourself and get the work done as fast as you can in the minute each set.

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