CROSSFIT WOD

November 8, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Handstand Push-ups (Max unbroken set)

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Bar keeper (Performance) (3 Rounds for reps)

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

21 Chest to bar Pull-Ups

15/12 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

15 Toes to bar

12/9 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

9 Pull-Ups

9/6 Calorie Assault Bike or Row
———————————————-

Bar Keeper (Fitness) (3 Rounds for reps)

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

21 Jumping Pull-Ups

15/12 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

15 Sit ups

12/9 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…

400 Meter Run Buy-In, followed by AMRAP:

9 Horizontal chest to bar pull up

9/6 Calorie Assault Bike or Row

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