CROSSFIT WOD

May 7, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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3 Rounds:

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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Jack Squat (Performance) (Time)

For time:

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run
———— or ————

Jack Squat (Fitness) (Time)

For time:

21-15-9:

Front Squat (65/45)

Kettlebell Swings (35/25)

400 Meter Run

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