CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work


5min mobility flow as a group

3 sets of:

10m inch worm

20m bear crawl

5 broad jumps
Then going over some PC work before we put the clock on. Working with a barbell only, no added weight.

A: Power Clean (1rm for the day in 15mins )

B: Metcon (AMRAP – Rounds)

15 min EMOM

1) 4-6 power cleans @ 75-80% 1rm

2) 10-20 box jumps 24/20″

3) :30-:50 FLR on floor
You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away think you could do more, than doing 20 box jumps in round 1 then you fall apart and cant even get 5 in the following rounds.

C: Metcon (No Measure)


Go walk the subdivision sipping water and focusing on breathing
You should be aiming to get out for a walk on a daily basis. Walking is so good for you on so many levels:

~Improved blood flow

~Improved state of mind


~Getting out and getting sunshine (which has another list of benefits)

~The list goes on

Just trust me, I wouldn’t lie to you

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