CROSSFIT WOD

May 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
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

————————-

Cement Mixer (Performance) (Time)

Every 3:00 for 7 rounds:

400 Meter Run

12 Toes-to-Bar

Enter only your slowest round
———— or ————

Cement Mixer (Fitness) (Time)

Every 3:00 for 7 rounds:

400 Meter Run

10 Sit ups

Enter only your slowest round

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