WOD: Wednesday

Tuesday, June 28th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

Ease into this and slowly build it up. Take your time and treat this as some strength work…

5 rounds of:

-Single arm farmer carry 10m down and back

-Single arm front rack carry 10m down and back

-Single arm OH walk 10m down and back

*alt sides. Start with non prefered arm.

Use KB or DB based on your ability. Use different weights if needed.


Metcon (4 Rounds for reps)

Tabata the following movements:

1) Box jumps 24/20″

-rest 1min

2) Cal row

-rest 1min

3) KB swings 24/26kg

-rest 1min

4) burpees

Score is the lowest number of reps in each set. So fight to not drop your pace you set yourself from the begining.

Rx +



Move very fast
Depending on class size, you may start on a different movement. Please put your score in the way it is written.