WOD: Wednesday (7am and 4pm classes only)

Tuesday, December 27th, 2016 / CFMSD Workout of the Day


Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit


Warm-up (No Measure)

3-4 rounds of:

Run to fence

30-60 bar taps

*easy pace….

4 sets of:

3 strict pull ups

6 push ups

9 squats

10-15 band good mornings

*scale if needed. DONT go to failure in the warm up.


Metcon (Time)

3 RFT of:

800m run

15 power cleans 80/55kg

10 bar muscle ups
Scale load

Scale # of reps or do 15 ctb pull ups


Metcon (No Measure)

5 rounds, not for time of:

20m single arm OH carry

*Swap arms each 20m. So down and back is 1 round. Rest 1min after a full round.

Go as heavy as form allows.