CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

3 sets each side

4 single arm DB snatch

4 singe arm DB push press

4 single arm bent over rows

-rest :30 between sides

For the rows, set up like a bent over barbell row with a flat back.


A: hang clean + push press + push jerk (5x 2 of the complex, building to a max for the day)

drop and reset after first jerk.

so you do HC + PP + PJ twice over for 1 set

B: Overhead Squat (5-5-5-5-5 @ 32X1)

rest 2min between sets.

progressing from last week.

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