CROSSFIT WOD

April 8, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
6-10 Strict Bar Muscle up/Chest to bar/pull up

6-10 Strict Deficit HSPU/HSPU/5″HSPU

6-10 Strict Toes to bar/Knees to elbows/knees above 90

Back Squat (Every 2 min 80% 4 sets x 3 reps )

———————————–

Metcon (Time)

(Performance)

3 Rounds for time:

16 Front rack lunges 50s/35s

100 meter farmers carry 50s/35s (or 6 x 50 ft inside)

32 Strict sit ups
—————- or —————

Metcon (Time)

(Fitness)

3 Rounds for time:

16 Front rack lunges 30s/15s

100 meter farmers carry 30s/15s (or 6 x 50 ft inside)

32 Strict sit ups

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