CrossFit 42 South

Wednesday the 12/08/2015

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 sets of:

10 barbell rows (hold on chest :10 on 5th and 10th rep)

10 KBS

10 knee raises

5 deadlifts (building in weight to first working set)

Strength

Alternate between A1 and A2 with no rest. Allow 2-3min Rest after A2 before starting a new set.

A1: Deadlift (3-3-3-3-3)

Start at last weeks 5rm and build…

A2: strict pull up (5x ME UB reps)

Use a band if needed. If you have 5+ strict don’t use a band. Otherwise, scale to get 5+ reps each set.

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