CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training https://youtu.be/Xv6TORHcNwc

Warm-up

(No Measure)

3 rounds of:

10 pass through

5-10 press (light, empty bar)

10 dead hang to active

Strength

Shoulder Press (3rm)

Metcon

before starting, hit 3 rounds of 3-5 reps of each at 90% intensity then rest 3-5min before starting.

Metcon (Time)

for time complete the following:

15 thrusters 42.5/30kg

15 burpees

15 c2b pull ups

12 thrusters

12 burpees

12 c2b pull ups

9 thrusters

9 burpees

9 c2b

6 thrusters

6 burpees

6 c2b pull ups

3 thrusters

3 burpees

3 c2b

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