CROSSFIT WOD

May 20, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
30 Strict Toes to bar/Knees to elbows/knees above 90

——————————————–

Back Squat (3 min rest btwn 80% 3 sets x 5 reps )

———————————–

Metcon (Time)

Performance

For time:

2 Rounds:

10 Pull ups

20 Push ups

30 Air Squats

400 meter Run

then…

2 Rounds:

5 Pull ups

5 Push ups

15 Air Squats

5 Push ups

400 meter Run

Rx+ Weight vest 20/14#
———– or ———–

Metcon (Time)

Fitness

For time:

2 Rounds:

10 Banded Pull ups

20 Elevated Push ups 24″box

30 Air Squats

400 meter Run

then…

2 Rounds:

5 Banded Pull ups

5 Elevated Push ups 24″box

15 Air Squats

5 Elevated Push ups 24″box

400 meter Run

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