CROSSFIT WOD

December 4, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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A: Metcon (AMRAP – Reps)

Muscle up conditioning

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3 Rounds:

4 Ring Muscle-Ups

30 Double-Unders

4 Ring Muscle-Ups

30 Double-Unders

3 Ring Muscle-Ups

Rest 2 min between rounds
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B: Metcon (AMRAP – Reps)

Muscle up Strengthening

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Alternating OTM for 10min: (scale as needed)

Even Minutes – 7 Strict Banded Ring MU

or MU transitions & jump to support

Odd Minutes – 40 Doubleunders or attempts

After the 10 min – 25 strict pull ups
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Thruster (8 Rep Max)

ON THE 0:00… THRUSTER

With a 7:00 Running Clock:

Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:

2 Sets of 5 Thrusters @ 85% of today’s 8RM

Recorded score will be the 8RM Thruster. Take all repetitions from the ground.

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Iekcaj (Performance) (Time)

ON THE 20:00…

1 Round for time:

30 Chest to bar Pull-Ups

50 Thrusters (45/35)

70/50 Calorie Row
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Iekcaj (Fitness) (Time)

ON THE 20:00…

1 Round for time:

30 Jumping Pull-Ups

50 Thrusters (45/35)

70/50 Calorie Row

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