CROSSFIT WOD

January 9, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Metcon (AMRAP – Reps)

Efficiency In the Kipping Handstand Push up

EMOM for 10 min

First min Double unders 20 – 40

Second min :30sec of Max Kipping HSPU
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Thirty something (Performance) (Time)

For Time:

30 Box Jumps (24″/20″)

30 Chest to bar Pull-Ups

30 Kettlebell Swings (53/35)

30 Front Squats (95/65)

30 Toes to Bar

30 Push Press (95/65)

30 Deadlifts (95/65)

30 Wallballs (20/14) – Both to a 10′ Target

30 Barbell Facing Burpees

30 Double-Unders
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Thirty something (Fitness) (Time)

For Time:

30 Box Jumps (20″Su allowed)

30 Horizontal Pull-Ups

30 Dumbbell Swings (35/25)

30 Front Squats (65/45)

30 Toes to Bar

30 Push Press (65/45)

30 Deadlifts (65/45)

30 Wallballs (12/8) – Both to a 9′ target

30 Burpees

90 Single-Unders

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