CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

20 mountain climbers

20 bar taps

:30 plank hold in push up

Then 3 sets of:

3-5 hang high pull

3-5 muscle snatch

3-5 hang power snatch

Then 5min to build to your starting weight for the EMOM. This should be no heavier than 50-60% of your max power snatch.


power snatch + hang power snatch (1 rep EMOM for 15min)

Go EMOM for 15min. Start moderate and build in small jumps each set.


3min ME cal row (Calories)

3min ME cal row
Go for it….. Have a plan and get after it. This will hurt, but don’t get in your head and make it worse. Just embrace it, get better and get it done.

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