CrossFit 42 South

Monday – 6am class, Open gym till 8am then 10am class

CrossFit MSD – CrossFit

A1: Front Squat (20-15-10 @ NATURAL TEMPO )

-Rest 1:00-

Building in weight per set.

High volume front squats…..Nice high elbows, chest up and move well

Record each set.

A1: Front Squat ((15) )

A1: Front Squat (10)

A2: Seated dual DB press (3x 15 @ 11×1)

-REST 2min-

this is seated on a box/bench etc. Sitting tall, pressing with good ROM. Reps to be done UB. If you fall just shy of 15 have a mini rest before going again to finish the set. Then adjust the weight as needed.

B: Metcon (Time)

For Time;

50/35 cal AB

40 C2B pull ups

30 burpee box jump on and overs 24/20″

20 man makers 22.5/15kg
Stagger the starts so we all start on the AB. The AB should only take 2-4min

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