August 7, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)


A: Weighted Strict Ring Muscle Up (Work up to a SMOOTH max weight for 1 rep)


B: Strict Ring Muscle Up (Benchmark your max unbroken set)


C: Strict Chest to Ring pull Up (Benchmark your max unbroken set)


C: Strict Ring Dips (Benchmark your max unbroken set)

hips straight, shoulders to the rings

Barbed Wire (Performance) (Time)

4 Rounds for time:

400 Meter Run

20 Pull-ups

30 Push-ups

40 AbMat Sit-Ups

50 Air Squats



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