CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds

1min aerobic work

15 bar taps

15 broomstick pass throughs

15 banded good mornings

10 sit ups

A: SA Dumbbell Clean and Jerk (6 SA Dumbbell Clean and Jerks/ ES )

5 sets for QUALITY
All reps done on one side before changing.

-Rest :30sec between sides-

-Rest 1:00 between sets-

In the 1:00 rest period, get in 3-5 athletic burpee broad jumps.

This is a power clean then into Overhead position. Like what we did in the Open earlier in the year.

B: Metcon (Time)

3 RFT: (9min CUT OFF)

10 burpee box jump on and overs 24/20″

10 deadlifts 100/70kg
*If the prescribed weight is too heavy, aim to go at about 55-60% of your max deadlift.

Be smart. Push yourself hard and fast but maintaining good form.

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