CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Get in some aerobic work before class, then mobility flow to restore ROM

then specific barbell warm up with your coach.

A: power snatch + hang power snatch (10min to build to something heavy, not MAX)

This is between 65-75% 1rm

Nothing crazy heavy, just getting in some pracitce lifting.

B: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

1000/750m row

10 DB box step overs 22.5/15kg 24″/20″

30/20cal AB

3 rope climbs

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