Sunday, May 27th, 2018 / CFMSD Workout of the Day

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)

-rest 1min

start your first set around about last weeks 3rd heaviest set of 5 and build by feel.

A2: Kettlebell swing (5×16 UB )

-rest 2min

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)
-rest 2:20

So this is pretty much every 3min you work hard for :40. Score is the total cals at the end