An awesome testimonial from Squirt (Justin)
"Everyone get about crossfit MSD. Roughly 3 Years ago I showed up to pcyc and wondered why you guys were lifting weights in the car park and running laps around the street.. I thought to myself, is this for me? Is this something I could see myself doing? Next thing you know im filling out a waiver form and starting my first ever crossfit wod.
Never felt so sore in my life! Crossfit has changed my life and I wouldn't be where I am today!
So to anyone who is looking for a good gym to attend crossfit MSD is where it's at! Crossfit MSD offers great 1 on 1 customer service and a friendly environment to work in!
And id also like to thank you Mason for getting me to where I am today with my training. Means alot! And consider you one of my closes mates.
Back squat 3×5
*Heavier then last time by 2.5kg
40 OH plate lunges 20/10kg
80 wall balls 9/7kg
1,200m run (run 800m + 400m)
3x 1:00 plank holds
Power snatch 1rm
A) Front squat 1rm
B) EMOM for 10min of:
1 legless rope climb
6 pistols (alternate legs)
Then in the remaining time AMRAP double unders
Then roll and stretch your calfs good. Use voodoo bands etc…