CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training and talking about how the Open is going down at MSD https://youtu.be/T8ADIWwmUiU

Warm-up

(No Measure)

with a partner

One person holds the bottom of a squat while the other completes 10m inch worm + 20m walking lunge x2 sets

Then get on a bar and set up for WOD

Metcon

Metcon (3 Rounds for reps)

4min AMRAP of:

40 burpees

ME power clean and jerks 40/30kg

-rest 2min

4min AMRAP of:

30 burpees

ME power clean and jerks 60/40kg

-rest 2min

4min AMRAP of:

20 burpees

ME power clean and jerks 75/50kg

*Score is reps in each round on the PC and jerks.

Weightlifting

power clean and jerk (1rm)

10min time cut. Time will start 2min after the AMRAPs.

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