Wednesday, January 02nd, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

12min EMOM

1- 30-50 double unders

2- 100-200m run

3- :30sec hollow hold

A: Power Clean (5 x 3 not TnG building in weight )


Start at about 65% of your 1rm

Quality over load. Focus on nice fast elbows and catching in that solid power position, not trying to muscle it up.

B: Metcon (AMRAP – Reps)

Every 3min for 15min:

Run 400m

then AMRAP

6 KB swings 32/24kg

3 burpees
Score is total reps completed at the end. So just add up your rounds and multiply by 9 then add up any spare reps.

Scale the run distance if finishing the runs in 2ish minutes is not possible for you.