CrossFit 42 South

Friday -Public Holiday

CrossFit MSD – CrossFit

The box will be close for classes today but we will have some open gym time which we will post in the CFMSD community page the day before to give you a chance to get your WOD on…..

Happy Australia day all.

Have a great long weekend 🙂

A: Warm-up (No Measure)

3 sets of:

2 TGU /es

12 walking lunge step hands OH and locked out arms

10 bar kips

then starting to build into the FS

B: Front Squat (5-5-5 @ 32X1)

~rest 2:00~

This tempo is nasty….Stick to it.

C: Front rack step ups (3×10 /es @ slower down than up )

~rest 1:00 between legs~

D: Dumbell Z Press (3-4 X 8-10 @ 20X2)

~rest 1:00~

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