CrossFit 42 South

Thursday the 20/08/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

:30 each side shoulder external rotation

:30 each side banded OH lat stretch

Then power cleans building to working weight as a group

Weightlifting/Conditioning

Start sets heavy-isn and build. Record each row time and heaviest PC.

A1: Power Clean (5-5-5-5-5-5)

Build each set. No rest from PC to row.

A2: Metcon (6 Rounds for time)

6x 12 cal row (HARD as possible)
Rest 2-3min after a completed set before going again.

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