CrossFit 42 South

Monday the 17/08/2015

CrossFit MSD – CrossFit

Weekly training video https://youtu.be/X5Mmh5U0Ns8

Warm-up

3 rounds squat, push, strict pull (No Measure)

Here early? Row 1km

Then 3 rounds of:

15 air squats

10 push ups

5 strict pull ups

Strength

A: Front Squat (5rm)

Build to a max 5rm in 12min

B: Back Squat (Max UB reps @ 85% of A)

Go deep on this. Grind out every rep you can.

Finisher

ME UB Wall balls (AMRAP – Reps)

Max rep unbroken wall balls 9/7kg
1 attempt to establish the biggest UB set of wall balls. If you don’t get to 50, make up the remaining reps. Scale weight/height if needed.

P1040739

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