CROSSFIT WOD

September 10, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Metcon (AMRAP – Reps)

Gymnastics practice:

Complete both sections choosing from A or B in each.

2 reps EMOM for 7 min

A. Bar Muscle Up practice

B. Kipping Pull ups practice

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2 rounds AMRAP in 1 min, rest 1 min

DO NOT GO TO FAILURE

A. Kipping Handstand Push up practice

B. Hand release push up practice

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17.5 Team Series (Rx) (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

3, 6, 9, 12, Etc., adding 3 reps to each exercise every round.

synchronized burpee box jump-overs 24/20

synchronized deadlifts 225/155
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17.5 Team Series (Scaled) (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

3, 6, 9, 12, Etc., adding 3 reps to each exercise every round.

synchronized burpee step-overs 24/20

synchronized deadlifts 155/105

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