CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

9min EMOM

1) row/AB :45 @ moderate pace

2) 4-6 deep lunge flow /es

3) :45 skipping / few DU for practice

then 6min on the clock before you start first working set on the FS. Dial in the clean, feel the weight out etc..

A: Front Squat (10-10-10-10-10)

go every 2:30


B: Metcon (No Measure)

15min AMRAP for quality, not score:

2-3 rope climbs (first rep legless if ninja)

16 DB snatch alt (pick own weight)

:30 moderate pace AB/row (a pace that would be hard for a 2min effort)

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