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.

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