CrossFit 42 South

Monday the 31/08/2015

CrossFit MSD – CrossFit

Weekly training can be viewed https://youtu.be/hwTwE1w3FNw

Enjoy the week guys….. Any questions, please don’t hesitate to ask.

Warm-up

(No Measure)

EMOM for 9min

1st- 10-15 goblet squats

2nd- Run 100m

3rd- :25 each side deep lunge

Strength

Front Squat (Build to a 1rm)

Hit the heaviest single as possible. You’ll have a 20min window

Metcon

Metcon (Time)

For time:

2 rounds of:

12 front squats @ 50% of 1rm

12 burpees over the bar (lateral)

-rest 1min

2 rounds of:

8 front squats

8 burpees over the bar

-rest 1min

2 rounds of:

6 front squats

6 burpees over the bar

*Score is total time including the rest breaks. Time ends after the last 6 burpees.

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