CrossFit 42 South


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic work to start

*Emom stop and complete 3 burpees

then 2 sets for quality:

8 SA high pull /es

15m SA OH carry /es

10 cossack squats alt sides

A: Front Squat (20-15-10 @ natural tempo )

every 3:00

We did this rep scheme on christmas eve for those who did it, goal is to improve. A lot of you wouldn’t have done this though.

A: Front Squat (15reps )

A: Front Squat (10reps )

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 DB box step overs 22.5/15kg 24/20″

15 burpees

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