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.