CrossFit 42 South

Interval FriYay

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 single arm KBS (es)

:30-45 side plank (es)

8-12 jumping lunges

Then getting ready for main strength work.

A1: Snatch Grip Deadlift (3×10)

rest 1:30 before A2

Pick a weight and stick to it for all your sets. This can be heavier than what you have done in past weeks.

A2: Step ups (DB each hand by sides) (12-12-12)

-rest 1:30min before A2

Progress in weight and quality from last week. Few less reps than last time.

Interval work

Metcon (Calories)

4 sets of:

:30 max cal AB/row

-rest 2min

*Alternate between row and AB each set. 2 of each total. Score is total cals.
Go at about 95% absolute max effort so you can try and sustain a high calorie output each round. Rather than crushing the first few rounds then halving the cals in the last few. Go as fast as you can, while trying to maintain.

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