WOD: Friday

Thursday, June 16th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

3 inch worms

4 thoracic bridge (alt)

Then grab a bar

3 sets of:

3 clean pull

3 muscle clean

3 power clean

3 push press

3 push jerk


power clean and jerk (1rm in 12min)


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


2 sets of the following:

Best possible time after 2 attempts. Be sure to give 100% on both efforts. Make some positive changes to your fitness.

30 cal row (Time)

Row 30 cals for time
This is one all out effort sprint. Log your fastest time out of the two efforts.