CROSSFIT WOD

April 17, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
2 Rounds:

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

7 Strict Deficit HSPU/HSPU/5″HSPU

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

Deadlift (Every 2 min 80% 5 sets x 3 reps)

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

15 Cal Row

10 DB Front Squats 50s/35s#

5 Kipping Handstand push ups

—————- or ——————–

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

15 Cal Row

10 DB Front Squats 30s/15s#

5 5inch elevated Handstand push ups

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