CrossFit MSD – CrossFit
A: Metcon (Weight)
Power Snatch
EMOMx 10min
3 reps T&G
5min on the clock before the EMOM to determine your start weight. You can add or decreased weight per set. Quality reps as always
W/UP: Warm-up (No Measure)
5min mixed aerobic work
+EMOM do 5 perfect push ups
then into
barbell warm up with coach
B: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
500m row
10 C2B pull ups
400m run
10 DB push press 22.5/15kg/hand
Start on either the row or run to allow correct flow.