CrossFit 42 South

FriYay


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 kB swings

10 sit ups

10 air squats

X3 moderate effort rounds

Then into HPC work

A : Hang Power Clean

10-10-10-10-10

-rest 2:00-

Building in weight each set. Practice being smooth, clean and crisp on your movement. This will get spicey.

B: Metcon (Time)

100 Burpees for time

Be sure of full hip extension at the top and making sure chest and thighs touch the floor at the bottom.

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