CrossFit 42 South

Thursday

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5:00 aerobic work

*EMOM stop and do 3 burpees

then 2 sets for quality:

8 SA high pulls/es

15m SA OH carry/es

10 cossack squats alt sides

A: Front rack reverse lunge (4×8/es @ 20X1)

Every 2:30

quality over load

B: Metcon (2 Rounds for time)

Every 5min for 5 sets:

Run to end of drive way

6 burpees over barbell (lateral)

10 Hang cleans 52.5/35kg
Score is fastes and slowest times

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