CROSSFIT WOD

March 7, 2018 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

——————————

Working on A, B or C

Focus on efficiency, you should be able to complete the work in about 40-45 sec.

A: Metcon (AMRAP – Reps)

Alternating EMOM for 16 min (4 Rounds):

A) 7 Wallballs (20/14) + 3 Bar Muscle-Ups

B) 15 Box Jumps (24/20)

C) 7 Power Snatches + 7 OHS (95/65)

D) 15/12 Calorie Row
——————————

B: Metcon (AMRAP – Reps)

Alternating EMOM for 16 min (4 Rounds):

A) 7 Wallballs (20/14) + 5 CTB Pull-Ups

B) 12 Box Jumps (24/20)

C) 5 Power Snatches + 5 OHS (95/65)

D) 14/10 Calorie Row
————————–

C: Metcon (AMRAP – Reps)

Alternating EMOM for 16 min (4 Rounds):

A) 5 Wallballs (14/10) + 5 Jumping Pull-Ups

B) 10 Box Jumps (20)

C) 3 Power Snatches + 3 OHS (65/55)

D) 12/9 Calorie Row

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: