CROSSFIT WOD

April 4, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Strict Toes-To-Bar (max reps)

————- –or—————

Strict Knees to elbows (max reps)

—————-or—————-

Strict Knees above 90 (max reps)

——————————-

Ham solo (Performance) (Time)

For time:

750m Row + 150 Double Unders

1,000m Row + 100 Double Unders

1,250m Row + 50 Double Unders
————- or —————

Ham solo (Fitness) (Time)

For time:

750m Row + 300 Single Unders

1,000m Row + 200 Single Unders

1,250m Row + 100 Single Unders

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