CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

3 rounds:

15m high knees

15m butt kicks

3 SA DB power cleans into 3 SA DB thrusters/ES

A: Thruster (6X5 (building in weight))

From the floor, Reps must be done UB

-Every 1:30-

Now we have 6 sets of 5 reps. So less volume to last week but now aiming to get that weight heavier if our form allows.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) 15 DB thrusters 22.5/15kg per hand

2) 15 burpees over DB (lateral)

3) 18/12 cal AB

4) Rest/Recover ready to go again
Tough little EMOM but rest minute. You can be pushing the pace right up to the minute if it means you are able to get all the reps out.

Just be sure to move quickly after the AB.

We will stagger the strats so that everybody starts with thrusters and finishes on the AB each round.

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