CROSSFIT WOD

February 9, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Metcon (AMRAP – Reps)

Efficiency In the Kipping Handstand Push up

Every 90 sec for 6 Rounds:

5 Deadlift @ 70%

Max Kipping HSPU

Only enter HSPU reps for Rx or Push ups for Scale
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Tread Water (Time)

For time:

2,000 m Row or 3.7 ml Air Bike

150 Double-Unders

10 Rounds of “Cindy”
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Tread Water (Fitness) (Time)

For time:

2,000 m Row or 3.7 ml Air Bike

450 Single-Unders

10 Rounds of

5 Jumping Pull ups

10 Elevated Push Ups 20″ box

15 Air Squats

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