Thursday, November 15th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

3 sets of:

3-5 inch worms into push up

10m bear crawl

10m high knees

10m butt kicks

then start prepping for the bench press, you will have a few minutes to get benches and bars out then the clock will start.

A: Bench Press (10min to find 10rm for the day @11X1)

Don’t waste your energy doing to many reps in your warm up, Get in a few sets, but just doing 2-3 reps at a time until you find a weight you would like to hit for your 10 reps.

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD:

20min AMRAP

One athlete working at a time

20 DB power cleans

20 burpees

20 DB thrusters

20 cal row

22.5/15kg /Each Hand
Break up as you and your buddy need, No set time in which you need to switch or set amount of reps. The goal is you and your partner are doing reps the entire workout and when someone needs a break then that’s when your partner takes over etc.

C: Metcon (No Measure)

Cool Down:

everyone walk the 400m as a group to cool down. Wait for everyone to finish before heading out. This is your chance to talk about how much the coaches as MSD suck for programming this silly stuff 🙂