CROSSFIT WOD

June 26, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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2nd time retesting your strict gymnastics btwn last week and this week.

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Strict Bar Muscle Up (max unbroken reps)

————- or —————–

Strict Chest to Bar Pull up (max unbroken reps)

—————— or ——————–

Strict Pull Up (max unbroken reps)

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Water Break (Performance) (3 Rounds for reps)

Part #1

AMRAP in 4 min:

27 Hang Power Cleans (95/65)

27 Lateral Burpees Over Rower

27/21 Calorie Row

Rest 4:00

Part #2

AMRAP in 4 min:

21 Hang Power Cleans (115/85)

21 Lateral Burpees Over Rower

21/15 Calorie Row

Rest 4:00

Part #3

AMRAPin 4 min:

15 Hang Power Cleans (135/95)

15 Lateral Burpees Over Rower

15/12 Calorie Row
——————– or ——————–

Water Break (Fitness) (3 Rounds for reps)

Part #1

AMRAP in 4 min:

27 Hang Power Cleans (65/35)

27 Lateral Burpees BAR (SO allowed)

27/21 Calorie Row

Rest 4:00

Part #2

AMRAP in 4 min:

21 Hang Power Cleans (75/45)

21 Lateral Burpees Over BAR

21/15 Calorie Row

Rest 4:00

Part #3

AMRAPin 4 min:

15 Hang Power Cleans (85/55)

15 Lateral Burpees BAR

15/12 Calorie Row

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