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)
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)
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.