CrossFit 42 South

Monday: A new week of Awesome


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

3 sets of:

5 inch worms

10 alternating deep lunge es

3 sets of:

:20-:40 plank hold

4-6 goblet squats @ 3331

*Slow tempo goblet squats to prep you for the heavier barbell and dial in your squat position

Strength

A: Back Squat (3×10 @ 21X1)

Use 75-80% of last weeks 10rm. Stick to the tempo!

B: Shoulder Press (3×10 @ 31X1)

-rest 1:30

Go around 65% 1rm

Metcon

Metcon (Time)

5 rounds for time of:

12-24 jumping lunges

10-20 no push up burpees

:15-:45 side plank es
Pick reps and times on the holds that allow you to complete 1 round every 3min, no more.

Try to pace this workout so each round is of similar time.

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