WOD: Monday

Sunday, September 11th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Nice simple suck-fest to start your week off. Happy Monday. New week, new beginnings.


Warm-up (No Measure)

Grab a buddy.

While you do 5 inch worms + push ups they will do banded good mornings


Then while you do 16 step ups they will hang from the bar


Then we will start getting into the WOD.


Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

15 burpee box jumps 24/20″

20 KBS 24/16kg

cool down/Nutrition chat

As a group we will stretch out together and recap on nutrition again. Nothing to intense, just a little reminder, an opportunity to speak openly about what may or may not be working for you. Share your amazing tips etc.