CROSSFIT WOD

April 16, 2018 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

———————————–

A: Metcon (AMRAP – Reps)

EMOM for 10 min:

0:00 20 double unders + 2 Strict Pull ups

1:00 20 double unders + 4 Strict Pull ups

2:00 20 double unders + 6 Strict Pull ups

3:00 20 double unders + 6 Kipping Pull ups

4:00 20 double unders + 2 Strict Chest to bar Pull ups

5:00 20 double unders + 4 Strict Chest to bar Pull ups

6:00 20 double unders + 4 Kipping Chest to bar Pull ups

7:00 20 double unders + 2 Bar Muscle ups

8:00 20 double unders + 4 Bar Muscle ups

9:00 20 double unders + 6 Bar Muscle ups

Only enter pull ups and BMU
————– or ————–

B: Metcon (AMRAP – Reps)

EMOM for 10 min:

0:00 40 Single unders + 2Horizontal Pull ups

1:00 40 Single unders + 4 Horizontal Pull ups

2:00 40 Single unders + 6 Horizontal Pull ups

3:00 40 Single unders + 8 Horizontal Pull ups

4:00 40 Single unders + 10 Horizontal Pull ups

5:00 40 Single unders + 10 Horizontal Pull ups

6:00 40 Single unders + 8 Horizontal Pull ups

7:00 40 Single unders + 6 Horizontal Pull ups

8:00 40 Single unders + 4 Horizontal Pull ups

9:00 40 Single unders + 2 Horizontal Pull ups

Only enter pull ups
———————–

Gun show (Performance) (Time)

For Time with a 20:00 Cap:

50 Barbell-Facing Burpees

50 Sumo Deadlift High Pulls (95/65)

35 Burpee Box Jumps (24″/20″)

35 Dumbbell Power Cleans (50’s/35’s)

20 Burpee Box Jump Overs (24″/20″)

20 Bar Muscle-Ups

(If time capped enter remaining reps as seconds)
———————-

Gun show (Fitness) (Time)

For Time with a 20:00 Cap:

50 Burpees

50 Sumo Deadlift High Pulls (65/45)

35 Burpee Box Jumps (20″Su allowed)

35 Dumbbell Power Cleans (30’s/20’s)

20 Burpee Box Jump Overs (20″ Su allowed)

20 Jumping Pull-Ups

20 Push ups

(If time capped enter remaining reps as seconds)

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: