CROSSFIT WOD

April 6, 2018 Written by

CrossFit Salus – CrossFit

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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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