CrossFit 42 South

Monday

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min aerobic work (any machine)

1min movement flow

X2 sets

3×3 Turkish get ups/es

-rest :30sec between sides-

A: Dumbbell Push Press (5×8-10 UB @ slower down than up tempo)

-Go every 2:30-

*In rest period get in 1-2 rope climbs (1 legless if you can)

Tough weight while maintaining good form and moving well.

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 bar muscle ups*

20 power cleans 60/40kg

30 burpees over the bar (lateral)
*less BMU/C2B

Depending on where you are at on your journey. If you would llike to progress to higher skill movments, talk with your coach and seek out some skill sessions to help you. This is something we do offer to help you progress faster.

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