CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets for quality

:20-:30 side plank /es

5 muscle snatch


*can add small amounts of weight if form is on point.

then as soon as the warm up is over, you’ll have 15min to get to work on the snatch work.

After snatching, just before the WOD, 2-3 mini rounds of:

2-4 DB snatch

2 burpees

Just to get the heart rate up, and a taste for what is to come…

A: Power snatch + Snatch (Build to a perfect 1rm for the day )

No failed lifts, heavy-ish but focus on form please.

Drop and reset from the PS to the Sn.

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

24 DB Snatch 20/15kg

12 burpees over the DB

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