CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

If in early please try and get in 5min of aero work.

10 goblet squats

5 down facing to up facing dogs X3 sets

Then a few min to get used to the FS, make the rack position feel good etc. before we start the clock..

A: Front Squat (Build to a 5rm for the day in 12min)

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB reverse step lunge 22.5/15kg

5 burpees

10 DB FR Squats 22.5/15kg

5 burpees
Scale the weight as needed. If your burpees are slow, you can drop them back to 3reps too.

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