Friday

Thursday, January 03rd, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

6min aerobic work to start,

EMOM stop and complete 2 inch worms

then 3 sets for quality:

8 SA high pulls/ES

15m SA FR carry/ES

A: Pendlay Row (10-10-10 @ 11X1)

EVERY 2:00

Tough weight but not failing reps, at least for the first 2 sets. Really stay true to not hitching the weight up and owning the tempo. If you have a hard time keeping your back neutral then lift from plates/mats to reduce that bending distance.

B: Metcon (AMRAP – Rounds)

10min EMOM:

1 – 10 DB box step overs 24/20″ 22.5/15kg

2 – 15 push ups*

*ring dips if your a ninja at push ups.

-rest 2-3min before starting C-

C: Metcon (No Measure)

10min AMRAP: (quality)

10-15 box jump on and overs 24/20″

2-3 rope climbs*

*For this one, depending how many people in the class etc, will need to share the ropes to make it work. Therefore this workout is not scored.