CROSSFIT WOD

January 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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4 sets:

30 secs strict toes to bar/knees to elbow or knees above 90

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30 Muscle-Ups (Time)

30 muscle-ups for time
12 min time cap

————— OR ————

Metcon (Time)

30 Banded Muscle ups for time
——————- OR ——————–

Metcon (Time)

For time:

30 Strict Pull ups

30 Ring Dips
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Satan’s Whiskers (Performance) (Time)

3 Rounds for time:

10 Chest to bar Pull ups

10 Front Squats, 165/115

10 Burpees
———————————————-

Satan’s Whiskers (Fitness) (Time)

3 Rounds for time:

20 Jumping Pull ups

20 Front Squats, 65/45

20 Burpees

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