CROSSFIT WOD

October 5, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Deficit Handstand Push-ups (6″/4″ deficit: 5 reps EMOM for 5 min )

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Shiner (Performance) (AMRAP – Reps)

AMRAP in 9 min of

18 Kettlebell Swing 70/53

9 Wallball 2fers 20/14
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Shiner (Fitness) (AMRAP – Reps)

AMRAP in 9 min of

18 Kettlebell Swing 35/25

9 Wallball 16/8

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