CrossFit 42 South

WOD: Friday (7am and 4pm classes only)

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

5 waiters squats (es)

5 inch worms after each side on the squats

Then 2 rounds of:

3-5 front squats

3-5 press

3-5 push press

3-5 thrusters

Strength

Thruster (1rm )

Use racks today. You have 15min to find your best.

Metcon

21-15-9 Thruster/burpee @ 50% (Time)

21-15-9 of:

Thrusters @ 50% 1rm

Bar facing burpees

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