CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

6 cal AB (legs only)

4 cal AB (arms only)

alternate with a buddy if needed


10 leg swings forward/es

10 pass throughs

10 leg swings lateral/es

10 pass throughs

then take some time to build up to your first working set on the front squats

A: Front Squat (10-10-10 @ Slower down than up tempo )

-go every 2:30-

from the floor toady. Power clean the first rep.

Quality over ego. Normally you can squat clean into your first front squat rep, but today we want a strong power clean then start your set of 10 reps.

B: Metcon (AMRAP – Reps)

20min EMOM:

1) 6-20 cal AB

2) 6-20 KBS 32/24kg

3) 6-20cal row

4) 6-20 burpees

Score will be total reps you manage to complete. We will stagger out the starts if needed to allow a nice flow of this workout.

Please transition quickly so you arnt holding others up.

You dont have to pick a number and just do that each round. You can go up and down as you like, just keep a tally of reps completed for your score at the end.

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