CrossFit 42 South


CrossFit MSD – CrossFit

A: Front Squat (Build to 5rm for the day in 15min )

15min to find heaviest weight for 5 reps.

Form over load as always, but if form allows then go get it!


B: Metcon (AMRAP – Rounds)

16min EMOM:

1) 6 DB by side box step ups /ES (start on weaker side)

2) 10 pendlay rows @ 11X1 (Focus on perfect form)

3) :40sec Double unders/ Practice

* You pick own height and weight with DB by side. This is a true step up, meaning good form, minimal assistance from the rear leg. This is more strength than conditioning.

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