CrossFit 42 South

Friday 31/07/2015

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

5 strict toes 2 bar

10 banded pull a parts

100 single skips
Hold the pull a part for :3 and focus on activating scaps

Skill

broad jump (1-1-1-1-1-1-1)

With feet next to each other you’ll jump as far forward as possible. Goal is the maximum distance traveled on the jump.
7 attempts to establish your furthest jump. Measure in cm.

Gymnastics

A: Toes-To-Bar (3x ME UB t2b)

Rest 1min between sets. Scale to close to bar, knees to chest or knee up. Score is best UB set. write your total in the notes

Metcon

A: 2min burpees (AMRAP – Reps)

2min AMRAP burpees
Rest 1min

B: 2:30min burpees (AMRAP – Reps)

2:30min AMRAP Burpees
rest 1min

C: 3min burpees (AMRAP – Reps)

3min AMRAP of burpees

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