CrossFit 42 South

WOD: Friday

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

We will have 10min on the clock in which we will allow you to run, skip, row, bike, ski erg or skip. Just doing 10min of some easy movement of your choice/what is free to use.

Then 5 sets increasing in load of:

4 deadlifts

3 hang power cleans

2 push jerks

*Build to a moderate-heavy for the day. Heavier than what you will do the workout at.

Then take 5min rest after your last set before getting after it.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
70/47.5kg

goal is faster than last time. If you scaled, add only a small jump in weight, but try to go faster.

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