CrossFit 42 South

WOD: Thursday

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 air squats + :30 hold on last rep

5 dive bombers

5 scap pull ups

x3 sets

Then 3 sets of:

3-5 push ups

3-5 muscle snatches

3-5 OHS

We will put the clock on and begin the weightlifting section.

Weightlifting

Snatch (1rm)

15min to find your best snatch for the day.

Full snatch.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg

Scale to jumping muscle ups

9-7-5

ctb

dips

9-7-5

pull ups

push ups

Scale as needed

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