WOD: Saturday the 11th July 2015

Saturday, July 11th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

Run 1.6km at a moderate pace



Power cleans




21-15-9-15-21 of:

Box jumps 24/20”

KBS 24/16kg

Comp group

build to a heavy single snatch

build to a heavy double clean

build to a heavy triple front squat




50 strict pull ups

100 hand release push ups

5km run

So this is the end of the black out week. Be sure to check the website Sunday evening as normal for your weekly programming and the WODs will be posted the night before as normal….. It was a great week and most people showed up regardless. Monday we had one of the best attendance days in MSD history. Great work guys.