WOD: Monday

Sunday, June 19th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Weekly training https://youtu.be/bIdhNzleVpQ


Warm-up (No Measure)

3 sets of:

5 burpees (push up)

5 pass throughs

5 push press

5 front squats

5 thrusters

5 dead hang to active


Back Squat (10rm)

1 good set of 10 today. Goal is heavier than last week. Warm up well to it.


Metcon (Time)

3 rounds of:

15 burpees

12 pull ups

9 thrusters 50/35kg

Rx +


UB thrusters

*Every break on the thruster = 5 burpees on the next round. Break on the last round, complete the burpees for your time to stop.

HINT- should break thrusters