CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up (No Measure)

Movement flows to start

then 2 sets of:

:20-:30 wall sit

:10-:20 top of ring row hold

:10-:20 hollow hold

:10-:20 arch hold

*quality on all

then 2 sets

8 single arm high pull /es

5 squats each stance (together, regular wide)

then into complex which will also be what you are doing in todays crossfit style workout just at lighter weights and for time.

A: 3 deadlifts + 3 Hang power cleans + 3 Push Jerks (10min to build to a max set of the complex.)

This complex must be done unbroken.

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

C: Metcon (No Measure)

Cool Down:

10min minimum where everyone needs to be doing easy EASY effort row/ab/walk etc. Just moving for 10min until your HR returns back to normal.

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