CrossFit 42 South

Monday


CrossFit MSD – CrossFit

Warm-up (No Measure)

’27 squats’ again 🙂

http://youtu.be/6CpgZHDIZRc

then 2 sets:

10m duck walks

10m bear crawl

10m inch worms

then time to build you BS

A: Back Squat (5 X 3 @ 20X1)

Go every 2:30

You will have 7min to warm up to your first working set before we put the clock on

Now onto 3’s with an extra set….Things are getting real now..

B: Metcon (AMRAP – Reps)

5 sets for total reps/cals:

1min max reps burpees

REST :30

1min max cal row

REST :30

1min max DB box step overs 22.5/15kg 24/20′

Score is total reps and total calories

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