CrossFit 42 South

Friday (This is a complete repeat from last week as we had a lot of new stuff with the bench press etc)

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to start with row/AB/skip etc to get generally warm.

3 sets

:20-:30 FLR on floor

:10-:20 side plank /es

5-8 DB floor press (moderate weight) @ slower down than up

A: close grip bench press (5-5-5-5-5 @ 30X1)

-rest 2min**

**In rest time get in 15 band pull a parts

progressing from last week

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) strict ring dips ME in :40

2) strict chin ups ME in :40
same as last week here too guys. Extra :5 per set though. Goal is more reps, better quality etc……

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