CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

30m single arm OH carry /es

10 single arm high pull /es

*Heavy as form allows on this, but keeping in mind we are after good form


5 sets at light-moderate weight of:

3 T&G power clean and jerks

*Goal is first set is barbell, next set you add weight, third set is your ‘grace’ weight, then the sets after that are above your grace weight but not maxing out.

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Pick a weight that allows you to finish this in 5min or less whilst still maintaining good form.

-rest 5min after finishing before starting B

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 burpees

35 double unders

Hit this one hard!!!!!!!

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