June 6, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

30 Strict Bar Muscle Ups or Chest to bar pull ups or Pull ups

30 Strict Toes to bar or Knees to elbows or knees above 90


For the WOD:

Heats of 4 athletes at a time

Goal is under 10 minutes!

Still Rx if puking in toilet or bucket, not on floor ; ]

Assault bike Death Race (Performance) (Time)

5 Rounds for time:

15/10 Assault bike calories

10 Burpees



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