October 2, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)


Metcon (AMRAP – Reps)

Strict Gymnastics: (Scale appropriately)

Still working on developing strength.

in a 10 min window

1,1,1, 2,2,2, 3,3,3 and so on…

Strict Handstand Push up or Deficit 6″/4″

Strict Ring Dings

Strict False Grip Pull up

Today’s WOD is excellent practice for our Breast Cancer fund raiser in honor of our very own member Johanna Gordon on Tue Oct 16!

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets



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