CrossFit 42 South

Thursday the 17/09/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

:30 external rotation shoulder (broomstick)

10 goblet squats (last rep hold bottom for :30)

5 jump and lands (stick landing in power position)

Then begin getting comfortable with the front squats

Strength

Front Squat (10rm)

12min cut off

Metcon

Metcon (2 Rounds for time)

10 rounds of:

15 cal row (ALL OUT EFFORT)

-Rest 2-3min

*Record fastest and slowest times.

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