CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 rounds of:

20m bear crawl

15m walking lunge

:30 hang from bar

1:00 squat hold

Then 3 sets of 5 reps each movement building to workout weight.


Metcon (AMRAP – Rounds and Reps)

8min AMRAP of:

10 front rack reverse lunges 50/35kg

10 hang power cleans 50/35kg


single arm DB/KB row (3×15 (es))

15 quality reps each side. Rest :10 between sides, then hit 10-15 quality push ups. Rest 2min between sets.

If push ups are easy, slow the tempo, if they are hard use an incline, not knees today.

Extra Credit (optional)

If you hit this, the goal is to go FAST. There will be no cruising on this one.

30 cal Assault bike for time (Time)

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