CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min aerobic work to start


into movement flow to restore ROM

2sets for quality:

8 SA high pulls/es

30m SA OH carry/es (15m extra from last week)

10 cossack squats (can add weight if sure easy for you)

A: Front rack reverse lunge (4X8/ES @ 20×1)

EVERY 2:30

quality over load. Progress from last week on this

B: Metcon (2 Rounds for time)

Every 4min for 6 sets:

20/15 cal AB or Row

10 hang squat cleans

10 push press 52.5/35

score is fastest and slowest time

alternate each round on AB/row

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