CrossFit MSD – CrossFit
Warm-up (No Measure)
3 sets of:
30m SA OH carry /es
10 SA high pulls /es
*heavy but quality OH positions and good pain free ROM on the high pulls.
then getting under your bar to warm up the BP. Getting in a few KB swings too before you start your first ‘work set’
A1: close grip bench press (5-5-5-5-5)
start your first set around about last weeks 3rd heaviest set of 5 and build by feel.
A2: Kettlebell swing (5×16 UB )
Try go as heavy as you can while keeping form and reps UB…
B: Metcon (Calories)
4 sets for total cals:
:40 AB/row (alt each time)
So this is pretty much every 3min you work hard for :40. Score is the total cals at the end