CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock for some mixed aerobic work:

Running, Row, AB, Ski, Skipping etc.

then 5min movement flow as group to loosen up.

Then barbell skill work on the C. Will have 5min before theEMOM starts to build to your first set.

A: Power Clean (15min EMOM ad weight every min perform 2reps )

Not TnG

Start at apprx 55-65% 1rm and build eachset if moving well.

Work with a buddy today iftere is lots of people d have some fun 🙂

B: Bench Press (10-10-10)

Go evry 3:00min

No set tempo, just qualit form for higher volume to what your used to doing.

Start at about 65-75% of best 5rm as a guide.

Will have 6min pre warm up time to find your first workig set before the clck starts.

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