CROSSFIT WOD

July 9, 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 5 sets x 3 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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Leg work (Performance) (Time)

Every 4 min for 5 Rounds:

6 Burpee Box Jump Overs (24″/20″)

9 Dumbell Thrusters 50s/35s

12/9 Calorie Row

Enter your slowest round
——————– or ——————–

Leg work (Fitness) (Time)

Every 4 min for 5 Rounds:

6 Burpee Box Jump Overs (20″ SU allowed)

9 Dumbell Thrusters 30s/20s

12/9 Calorie Row

Enter your slowest round

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