CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

10 air squats

10 push ups

20 star jumps

x3 sets

Then get a bar and start warming up the barbell work.

Then we will figure out your scale options.

Will run the WOD in 5min waves. Stay warm while you wait to begin


Metcon (Time)

For time (20min cut off)

60 cal row

50 burpee box jumps 24/20″

40 push jerks 50/35kg

30 front squats 50/35kg

20 muscle ups
-Jumping muscle ups

– 4x 5 ctb + ring dips

-Scale above as needed

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