CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

10m inch worm

20m bear crawl

10m high knees

10m butt kicks

15 band good mornings

*This will get you very warm and ready…


accumulate 20 TGU alt sides or as many reps as you can in 8min.

*Go heavy, but focus on good form. This is a sneaky part of your actual workout today too, so embrace the hard challenge.

A: Deadlift (3-3-3-3-3-3-3 @ 21X1)

-rest 2min-

HEAVY but PERFECT!!!!!!!!!!! Do not let your ego get in the way of keeping good form on every single rep and set.

B: Metcon (No Measure)

Be sure to spend 10-15min doing easy aerobic work to recover: This may not seem like much, but this session, done right, will leave you feeling pretty spend. Take time to bring yourself back down with some easy movement.

Row/AB/walk/etc…. Mix it up.

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