WOD: Friday

Thursday, June 23rd, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

4 rounds of:

5 single arm KB front rack squats (each side, 10 squats total)

3-6 push ups

*Try not to lean to one side on the squats. Focus on sitting straight down and up and staying tight.


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


Metcon (No Measure)

Grab 2 kettlebells, one in each hand. Now farmer carry them to the end of the drive way and back twice.

Goal is as few breaks as possible.
You pick your own weight.