CrossFit MSD – CrossFit
Warm-up
(No Measure)
3 sets as a group of:
:30 deep lunge each side + ankle mobility
5 snatch grip push press
5 OHS
:20 sec hold in bottom of squat
5 snatch balance
Build in weight to something MODERATE before moving into working sets.
Weightlifting
Snatch Balance (3-3-3-3-3)
Really focus on dropping under the bar fast.
Metcon
Metcon (Time)
For time:
60 cal row
50 jumping lunges
40 OHS 40/30kg
