CROSSFIT WOD

August 10, 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

Select one below to work on,

A. Efficiency in the Kip

EMOM for 4 mins 3 Kipping or butterfly Chest to bar pull ups

B. The Kipping Dip

EMOM for 4 mins 2 Kipping Dips

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Belly flop (Performance) (Time)

3 Rounds for time:

200m Run

20 Dumbell Alternating Dumbbell Snatches 50/35#

10 Med Ball 20/14# Burpee Box Over 20″

10 Ring Dips

20 Sit ups
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Belly flop (Fitness) (Time)

3 Rounds for time:

200m Run

20 Dumbell Alternating Dumbbell Snatches 30/20#

10 Med Ball 16/12# Burpee Box Over 20″

10 Push Ups

20 Sit ups

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