CrossFit 42 South

Wednesday the 16/09/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

7 inch worm + push ups

200m run

Metcon

Death by Burpees (AMRAP – Rounds and Reps)

EMOM till failure you’ll do 1 burpee on the first minute, 2 burpees on the second minute, 3 burpees on the third minute etc. Keep going until you can’t complete the burpees within that minute.

Score is total completed rounds + extra reps in the non finished round.

Strength

Barbell row (supinated grip) (5-5-5-5-5)

:3 pause on the chest on all reps. You’ll need to go much lighter than normal. Focus on keeping back in a strong position the entire set.

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