CROSSFIT WOD

April 10, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
3 Rounds:

6 Strict Bar Muscle up/Chest to bar/pull up

6 Strict Deficit HSPU/HSPU/5″HSPU

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

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

———————————–

Metcon (Time)

3 Rounds for time:

50 Kettlebell Swings 53/35#

50 Hand release Push ups

50 Strict Sit ups

800m Run

—————- or ——————–

Metcon (Time)

3 Rounds for time:

50 Kettlebell Swings 35/25#

50 Elevated Push ups

50 Sit ups

600m Run

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