CrossFit MSD – CrossFit
Warm-up (No Measure)
5 set
row :20 tough-ish pace
:30 plank hold (TIGHT)
10 band good morning (perfect and snappy)
A: Deadlift (5-5-5-5 @ 11X1)
-rest Go every 3min,
Start about 75% 1rm or estimated 1rm. Build each set, but form is your limit, not how much you can actually lift unless your form matches your weight selection.
B: Metcon (Time)
For time:
21-15-9
goblet squats
DB snatch alt
-REST 5:00-
9-15-21
goblet squats
DB snatch alt
30/20kg DB
Score is total time. Scale as needed. Should be able to keep a ‘keep on moving’ pace, not an ‘OMG, this DB is to heavy to move pace’….