CROSSFIT WOD

May 6, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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

10 Strict Deficit HSPU/HSPU/5″HSPU

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

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Back Squat (3 min rest btwn 80% 3 sets x 4 reps )

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Metcon (Time)

Performance

For time:

800 meter Run

50 Ring Dips

800 meter Run

100 Push ups

800 meter Run

Rx+ Weight vest 20/14#
———– or ———–

Metcon (Time)

Fitness

For time:

600 meter Run

50 Box dips 24″

600 meter Run

100 Elevated Push ups 24″box

600 meter Run

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