CROSSFIT WOD

July 6, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
1 set of:

weighted ring pull ups + ring dips max reps with 20% of max weight.

——————- OR ——————–

1 set of Max reps of ring pull ups + ring dips

——————————————-

Strict Deficit Handstand Push Up (6″/4″ 3 sets unbroken max reps)

———– OR ————–

Strict Handstand Push Ups (3 sets unbroken max reps)

—————————-

Heartbreak Kid (Performance) (Time)

3 Rounds for time:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders
————————————–

Heartbreak Kid (Fitness) (Time)

3 Rounds for time:

10 Front Squats (65/45)

20 Jumping Chest to Bar Pull-Ups

150 Single-Unders

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