WOD: Thursday the 24th July 2014

Wednesday, July 23rd, 2014 / CFMSD Workout of the Day


Spend 10-15min working on the OHS before the workout. If you are efficient at them then practice snatching. If the overhead squat is your limiting factor practice and mobilise to make it better.  



EMOM for 20min

Odd- 5 overhead squats (you choose weight)

Even- 10 box jumps 30/24”


*Go as heavy as possible on OHS. Build each set if you wish. Score is sets made and lightest and heaviest weight.

We are going to hold another Free Trial Class for you friends and family to attend. If you know anyone who is on the fence about CrossFit, get them around to this. Remember, every referal you bring along who signs up with us, you'll get 50% of your next months payment as a thank you. 

Free Trial 11th Aug