CROSSFIT WOD

June 19, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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We will start to test your strict gymnastics and we will do it twice in the next two weeks.

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Strict Bar Muscle Up (max unbroken reps)

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Strict Chest to Bar Pull up (max unbroken reps)

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Strict Pull Up (max unbroken reps)

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A: Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Deadlift 275/185

Kipping Handstand Push ups

-20 minute time cap

– If you finish under the time cap, use remaining time to complete part B
Directly in to Part B

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A.2: Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Deadlift 135/95

5″ riser Kipping Handstand Push ups

-20 minute time cap

– If you finish under the time cap, use remaining time to complete part B
Directly into Part B

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B: Clean and Jerk (Enter Max successful lift)

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