CrossFit MSD – CrossFit
Weekly training https://youtu.be/Xv6TORHcNwc
Warm-up
(No Measure)
3 rounds of:
10 pass through
5-10 press (light, empty bar)
10 dead hang to active
Strength
Shoulder Press (3rm)
Metcon
before starting, hit 3 rounds of 3-5 reps of each at 90% intensity then rest 3-5min before starting.
Metcon (Time)
for time complete the following:
15 thrusters 42.5/30kg
15 burpees
15 c2b pull ups
12 thrusters
12 burpees
12 c2b pull ups
9 thrusters
9 burpees
9 c2b
6 thrusters
6 burpees
6 c2b pull ups
3 thrusters
3 burpees
3 c2b