CrossFit 42 South


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

8min general warm up with coach

-this will include getting HR up

– getting restored ROM

-getting the body ready for what is to come

then we will have 10min where we will spend time working some drills and skills for improving on the pull up bar and the HPC

thing of today as a solid skill based session. There is a lot of fitness to be made, but no need to stress about how fast or heavy. Focus on quality.

A: Metcon (No Measure)

5 Rounds for QUALITY:

10 hang power cleans (UB) – you can increase the weight per set

1:30 aerobic, any machine at just under threshold pace (alternate machines each round if possible)

3-6 TTB + 3-6 C2B (if ninja, go unbroken)

-Rest 2:00-
during a round, it will be tough, but not full send. Then the rest should be enough to allow you to regroup and go again. Focus on good quality smooth HPC and clean TTB + C2B

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