CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 single arm high pulls/es

30m single arm OH carry/es

* focus on quality movement, but you can push the weight. Heavy OH carries are good for you when done with solid form.

Then into HPC work

A: Hang Power Snatch (10-10-10-10-10)

~rest 2:00~

Build each set

Practice being smooth, clean and crisp on your movement. This will get spicey. Own your OH position in the ‘catch’ position (partial OHS).

B: Metcon (Calories)

For Time:

2 sets of:

2:00min row for calories

~rest 4:00~

2:00min AB for calories

~rest 4:00~
Score will be the total calories combined after the 4 efforts. Go hard, but keep in mind you have to back your effort up for 4 rounds. That being said, don’t go to soft on it either. Try and find that sweet spot.

This will feel VERY uncomfortable, brace yourself 🙂

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