Sunday, December 16th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5min mobility flow to start


3 sets of:

3-5 strict pull ups or jumping pull up with eccentric focus (for those who cant do strict yet)

5 inch worms arms only


A: close grip bench press (10min to build to a 5rm for the day @20X1)

B: Dual Dumbbell Neutral Grip Bench Press (3 x 6-8 reps @ 21X1)

Go every 2:00

Like last week but after the big bench press and with a pause at the bottom on each rep.

Use last week as a guide to what weight you will try for today.

C: Metcon (Time)

For time: (10min cut off)

55 Toe to Bar

*EMOM 8 burpees
Scale the TTB as needed and reduce number of burpees down if you need to.

You should be getting a good :30sec each minute to work those TTB reps.