CROSSFIT WOD
April 6, 2018 Written by CrossFit Salus
CrossFit Salus – CrossFit
Coach lead warm up: (No Measure)
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Metcon (Weight)
EMOM for 10 min:
1 Hang Squat Snatch + 1 Overhead Squat
Start at 50% of max Snatch
Increasing each min
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Metcon (AMRAP – Reps)
Performance
EMOM for 12 min:
12/9 Calorie Row + AMRAP of deficit Handstand Push Ups on 45/25 plates with time remaining.
Enter total Handstand push up
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Metcon (AMRAP – Reps)
Fitness
EMOM for 12 min:
12/9 Calorie Row + AMRAP of deficit Push Ups on 45/25 plates with time remaining.
Enter total push ups
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Cool down:
Mobility/Stretch
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