WOD: Friday

Thursday, August 17th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here, spend 3-5min to get a row or bike in. Just get the body moving and break a slight sweat.

4 sets of:

4-6 ring rows (:4 pull, :4 hold, :lower)

4-6 push ups (:4 lower, :4 hold, :press)

6-10 cossack squats

*This is like last weeks work we did in the warm up. Make sure of the tempo, time under tension is the key. Notice the chance to do a few extra reps and an extra set. Sneaky strength to be made here.


Metcon (4 Rounds for time)

50/40 cal row

-rest 5min

50/40 cal AB

-rest 5min

35/25 cal row

-rest 5min

35/25 cal AB


Score is your time on each round.
Go hard on these intervals, but hard in relation to the time you will be on the bike or rower.

You score is your time on both 50/40 efforts and the 35/25 efforts.

In your rest, keep moving around. Stay fresh and ready to go.

This will suck. Sorry!