Tuesday, November 27th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10m bear crawl forward

10m bear crawl backwards

:20-:30sec side plank/es

5-8 cap pull ups

then start prepping for your bench press, you will have a few minutes to get benches out then the clock willl start.

A: Bench Press (10min to find 7rm for the days @11X1)

Today we are building to a heavy set of 7reps, goal is to go heavier than last weeks 10rm.

B: Metcon (Weight)

3 sets for quality:

6-10 dumbbell z press

-rest :30sec

8-12 ring rows (LEGIT form, no kipping)

-rest 1:00-
same as last week, try to progress either more reps, more weight better form.

C : Metcon (AMRAP – Reps)


1:00 max rep double unders

-rest 1:00-

1:00 min max calorie row

-rest 1:00-

1:00 max rep double unders

-rest 1:00-

1:00 max calorie AB
This is like last week but with double unders instead of burpees and longer on the row and AB with AB being the last thin you do, send it on that last minute.

Score will be total calories + double unders. Make a note in your comments on how many you did on each.

e.g 200 double unders then 50 calories