CrossFit 42 South

WOD: Monday

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

20m single arm farmer carry (es)

*After every trip down do 3 inch worms with good control

Then take 3 sets of:

5 power cleans

5 burpees

*Increase the weight to the workout weight then we begin.

Metcon

black and blue (Time)

5RFT:

10 Power Cleans, 60/40kg

10 Burpees
Scale load if needed. This should be uncomfortable, not heavy.

Get after it

Strength

Push Press (5rm)

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