Thursday, September 13th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to mix up aero work in :20 efforts then transition.

Do efforts at a tough-ish pace to really get warm and get your body ‘awake’ and ready.

then 3x 6-10 PERFECT push ups, after each set :20-:30 hang from bar

*If these are tough, control lower then knees up today. If easy do a 2020 tempo.

**Still working on this little warm up, taking time to dial in the basics..

then taking 5min to figure out your working weight for the strict press. Won’t take to long.

before we start the partner WOD, we will talk movements, etc, making sure everyone is on the same page and knows what going on also allowing time to warm up and prep for it etc.

A: Shoulder Press (4 x 6-8 @ 21X1)

every 2min

extra set, less reps, progress from last week.

B: Metcon (Time)

Partner WOD

16 RFT of:


6 hang squat cleans 60/40kg

6 bar facing burpees
*Round for round with your partner on this one today. You complete a round, then they complete a round.

**Scale as needed to keep the intensity high on each round.