CROSSFIT WOD

July 3, 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!

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Strict Ring Muscle Up (EMOM for 6 sets x 2 unbroken reps )

————- or —————–

Banded ring muscle

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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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Fish out of water (Performance) (Time)

For Time:

2K Row

Directly into 10 Rounds:

2 Power Cleans 205/145#

4 Lateral Burpees over bar

12 Air Squats
——————– or ——————–

Fish out of water (Fitness) (Time)

For Time:

2K Row

Directly into 10 Rounds:

2 Power Cleans 95/55#

4 Burpees

12 Air Squats

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