WOD: Friday the 10th July 2015

Friday, July 10th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

Come in, get moving on a rower, skip, run, bike etc then get yourself under a barbell and squat.

Stretch out any tight stiff sore spots you may have while warming up to your first working weight.



Back squats


*Heavy, heavier, heaviest. As a guide, you could start first set at 50-60% of max and build from there. 

Comp group


5min EMOM of:

10 UB hang power cleans

*Build in weight




100 OHS 42.5/30kg for time. 

*Every break 10 t2b

Searching #crossfitmsd and it's awesome to see cool photos from others using our hashtag. Want to see your pictures on the website? Be sure to #crossfitmsd as we can share it. 

Keep flying high Nikki, this time last year you couldn't link any muscle ups really. Keep going strong.