CROSSFIT WOD

July 1, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Ring Muscle up! We will live on the rings for part of the daily warm up for 3 weeks! We start with a test then some volume work.

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Strict Ring Muscle Up (max unbroken reps)

————- or —————–

Test banded ring muscle max

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Followed by Kneeling Muscle Up for everyone.

Metcon (AMRAP – Reps)

30 reps Kneeling Ring Muscle Ups

Rx if you perform as demonstrated in video.

(Be smart with your shoulders make this easy,

focus on how you move and the volume)

https://youtu.be/nWp9CiudbJU
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Jack Daniels (Performance) (Time)

For Time:

1,000 Meter Run

30 Squat Snatches (115/85)

21 Bar Muscle-Ups
——————– or ——————–

Jack Daniels (Fitness) (Time)

For Time:

1,000 Meter Run

30 Squat Snatches (65/35)

21 Banded chest to bar (*chest must touch)

21 Push ups

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