CROSSFIT WOD

July 10, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Weighted RING pull ups (work up to a 5 rep max)

Chest to rings

Weighted Ring Dips (work up to a 5 rep max)

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Strict Chest to Ring pull Up (EMOM for 5 min 1 set max reps, enter biggest set)

Strict Ring Dips (EMOM for 5 min 1 set max reps, enter biggest set)

hips straight, shoulders to the rings
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Jack Squat (Performance) (Time)

For time:

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run
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Jack Squat (Fitness) (Time)

For time:

21-15-9:

Front Squat (65/45)

Kettlebell Swings (35/25)

400 Meter Run

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