CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

2 rounds of:

30m SA OH carry/es

5-8 bent over SA rows (feet together like you are about to do a barbell row)

A: Push Press (Build to a 5rm for the day)

From the floor, must be power cleaned up today.

B: Pendlay Row (3 x 6-8 )

Every 2:00

Same weight across. Tough but perfect

C: Metcon (AMRAP – Reps)

7min AMRAP:

Devils Press for Max reps 22.5/15kg
-Rest 3min-

D: Metcon (No Measure)

10-15min @ moderate pace (no score):

5-10cal AB

5-10 cal Row

5-10 cal Ski
No more than 1min on each station. Pushing the pace a bit but not full sending it. After the devils press AMRAP this will be tough though.

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