WOD: Saturday

Friday, December 09th, 2016 / CFMSD Workout of the Day


Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit


Warm-up (No Measure)

Before class, try get a 3-5min row or run in.

10 scorpions

5-10 scap pull ups

5 inch worms + push ups

10 pass throughs

x3 sets


Overhead Squat (3-3-3)

:3 pause at the bottom of each rep.

Build on each set.


Metcon (Time)

For time:

90 wall balls

60 burpees

30 overhead squats 60/40kg


This is optional. If you have time, and if you feel okay-ish…..

4 rounds of:

:20-:40 chin over bar hold

20 tricep pull downs