CROSSFIT WOD

June 17, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Skill/Strength

The Kip in the gymnastics movements, individual work on skills

A. 2 Strict Muscle ups or 3 Bar or Ring Muscle up transitions EMOM for 6 min

B. 3 Banded Bar or Ring Muscle up or 3 Muscle ups EMOM for 6 min

or

C. 2 Strict Chest to bar pull ups EMOM for 6 min

D. 2 Strict Ring Dips EMOM for 6 min

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Hurricane (Performance) (Time)

3 Rounds for time:

800 Meter Run

21 Power Cleans (155/105)
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Hurricane (Fitness) (Time)

3 Rounds for time:

800 Meter Run

21 Power Cleans (65/45)

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