CrossFit MSD – CrossFit
Warm-up (No Measure)
5 sets for Quality:
5 DB power cleans
4 mixed rack walking lunges (left OH, right on shoulders)
4 mixed rack walking lunges (switch sides)
You select the weight, can build per set.
Mixed rack is where you have 1 DB OH and the other DB on your shoulder. You will do 4 lunge steps then switch sides.
B: Metcon (Time)
10 DB box step overs 24/20′ 22.5/15kg
No time cuty off for this one, but goal is to finish sub 15min. If you find you are unable to go as fast on one of the movements then scale as needed please to be able to keep moving