CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

10-20m bear crawl

1 TGU /es

10 walking lunge steps + reach OH

3 down facing to up facing dog

A: Metcon (AMRAP – Reps)

For total reps/cals: 8 rounds for total reps/cals combined of:

:30 AB for cals

:30 rest

:30 box jumps 24/20″

:30 rest

:30 DB clean and jerks 22.5/15kg /hand

:30 rest

:30 row cals

:30 rest
This is like last weeks workout but with some variation in movements but still with the row and AB.

Go as fast as you can while being able to maintain a high rep/cal count each set to accumulate the most amount of reps possible.

B: Metcon (No Measure)

cool down well: 5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

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