CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

5 dive bombers

10 band good mornings

10 single arm russian KBS (es)

*Really focus on resisting rotation on the KBS.

Weightlifting

power clean and jerk (1rm in 15min)

Heaviest you can manage in the time frame. No push presses. Practice your jerk. Either power or split.

Don’t bother with split if push jerks are a little odd still.

Metcon

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
60/40kg

B: 30 cal row (Time)

Row 30 cals for time
You have 5min rest from when you finished grace to doing this.

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