CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

:30 external rotation shoulder (es)

:30 lizard (es)

5 hang power cleans

5 press

5 front squats

Then into the complex.

After the complex and just before the metcon

3 sets of:

3 power cleans

3 burpees

3 front squats

3 burpees

3 thrusters

-rest :30

Weightlifting

power clean + front squat + thruster (1rm of the complex)

12min

Metcon

Metcon (Time)

For time:

21 power cleans 40/30kg

21 burpees

21 front squats 40/30kg

21 burpees

21 thrusters 40/30kg

21 burpees

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