CROSSFIT WOD

February 12, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

Add on Olympic Weightlifting now $20! Classes are Mon 5pm, Tue 10:30am, Fri 9:30am and 5pm.

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Coach lead warm up: (No Measure)

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Working on efficiency in the kipping Ring Dip

A: Metcon (AMRAP – Reps)

EMOM for 5 min unbroken 5 kipping Ring Dips
———–OR————

B: Metcon (AMRAP – Reps)

EMOM for 5 min

3 Banded Ring Dips
————–OR——————

C: Metcon (AMRAP – Reps)

EMOM for 5 min

3 Jumping Stable Dips btwn boxes
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Top heavy (Performance) (AMRAP – Reps)

AMRAP in 18 min:

9 Power Cleans (155/105)

9/6 Strict Handstand Push Ups

9 Front Squats (155/105)

9/6 Strict Pull-Ups
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Top heavy (Fitness) (AMRAP – Reps)

AMRAP in 18 min:

9 Power Cleans (65/45)

9/6 Wall Climbs

9 Front Squats (65/45)

9/6 Banded Pull-Ups
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