CROSSFIT WOD

March 6, 2019 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

——————–

Handstand Walk (Distance)

10 min of Handstand walk related practice.

Enter you longest unbroken walk.

—————————————–

A: Metcon (2 Rounds for reps)

Wednesday primer:

2 Rounds of:

Min 1 – 12/9 Calorie Row

Min 2 – 5 Thrusters (95/65) + 5 CTB Pull-Ups

Min 3 – 12/9 Calorie Assault Bike

Min 4 – 3 Squat Snatches (95/65) + 3 Bar muscle ups

Min 5 – 12/9 Calorie Row

Min 6 – 5 DB Squats (50s/35s) + 10 DB Hang CJ (50/35)

Each movement should be completed with time to spare

or else must be scaled to be consistent for the 2 rounds.
—————- OR ——————

B: Metcon (2 Rounds for reps)

Wednesday primer:

2 Rounds of:

Min 1 – 10/8 Calorie Row

Min 2 – 5 Thrusters (65/45) + 5 Jumping Pull-Ups

Min 3 – 10/8 Calorie Assault Bike

Min 4 – 3 Squat Snatches (65/45) + 3 jumping Bar muscle ups

Min 5 – 10/8 Calorie Row

Min 6 – 5 DB Squats (35s/25s) + 10 DB Hang CJ (35/25)

Each movement should be completed with time to spare

or else must be scaled to be consistent for the 2 rounds.

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: