WOD: Thursday

Wednesday, June 22nd, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

21-15-9 of:

Banded good mornings

Ab mat sit ups

Then build you deadlift to your workout weight. Practice a few t2b and get ready to get to work.

Metcon (AMRAP – Rounds)

28min EMOM of:

1st- 7 deadlifts 120/85kg

2nd- 16/11 cal row

3rd- 12 t2b

4th- chill out

*Score is total rounds completed.
*If your 5rm is well above the RX weight, please scale. This is intened to be heavier than normal. Building some strength under fatigue.