CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility flow as a group.

5min AMRAP of:

Turkish get ups (alternating)

20/15kg would be ideal, scale as needed. Quality movement over speed.


12min EMOM of:

Odd- 3-6 bar muscle ups

Even- :20-:40 Handstand hold (kick up, wall facing, freestanding practice)

This is skill work. This should get a little spicy, but the focus is practice.

If you don’t have bar muscle ups, today you should practice your CTB pull ups. Focus on really pulling the chest to the bar. If you have this, practice belly button to bar to start pulling “high enough” for that bar muscle up.


Try to get into a group of 4 people that are happy to have the bikes and rowers set to the same adjustment. Then alternate between you and your group. This will become your rest. time.

Metcon (Calories)

6 rounds of:

:30 ME cal AB

-Rest 1:30min

:30 ME cal row

-rest 1:30

Score is total calories achieved after all efforts on the AB and row combined.
This may look “simple” but I promise you, if you give it 100% you’ll get your fair dose of fitness for the day.

Enjoy 🙂

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