WOD: Thursday

Wednesday, June 15th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)


Barbell Row (5×10)

Progress from last week in either load or quality of movement.


Metcon (AMRAP – Rounds)

10min EMOM of:

odd- 15 wall balls 9/7kg

even- 15 box jumps 24/20″

-Rest 2min

10min EMOM of:

odd- 15 sit ups

even- 50 double unders

Rx +

20 reps instead of 15.
Score is total rounds completed. Goal is 20. Scale reps back from the beginning so you can complete all the workout.