CrossFit 42 South

Friday

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group

then 2 sets:

10 banded good mornings

:30sec FLR on floor

then we will prep into the FS for the day, dialing in front rack etc

A: Front Squat (15-12-9-6)

EVERY 3:00 PREFORM A SET

Heay as good form allows but really stick to good form…

Going from racks.

A: Front Squat (12)

A: Front Squat (9)

A: Front Squat (6)

B: 500m Row (Time)

Max Effort 500m Row
-REST 5:00-

C: Assault bike: (Time)

50/40 call all out sprint
-rest 5min-

C: Metcon (Time)

3 RFT: (9min cap)

15 KBS 32/24kg

15 TTB

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