CROSSFIT WOD

September 7, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Choose A, B or C for the Ring Muscle up work

A. 1 Strict +1 Kipping Ring Muscle Up

B. 3 Ring Kip Swing + hip to rings

C. 3 Ring Muscle Up transitions from feet

On the minute for 10 minutes:

00:00 3 Squat Snatches

01:00 A, B or C

02:00 2 Squat Snatches

03:00 A, B or C

04:00 1 Squat Snatches

06:00 A, B or C

07:00 1 Squat Snatches

08:00 A, B or C

09:00 1 Squat Snatches

10:00 A, B or C

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Snatch (enter heaviest set today)

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Daily Dozen (Performance) (AMRAP – Reps)

AMRAP in 12 min:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups
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Daily Dozen (Fitness) (AMRAP – Reps)

AMRAP in 12 min:

12 Lateral Barbell Burpees

9 Power Snatches (65/45)

6 Jumping-Ups

6 Push ups

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