CROSSFIT WOD

July 12, 2019 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

——————–

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

—————————————
——————————————————

Vamoose (Performance) (2 Rounds for time)

Part #1 (Starts on 0:00):

3 Rounds for time:

500 Meter Row

9 Bar Muscle-Ups

21 Wallballs (20/15)

Part #2 (Starts on 15:00):

3 Rounds for time:

21 Dball slams (30/20)

9 DHSPU (6″/4″)

21 Hang Power Snatches (75/55)
——————– or ——————–

Vamoose (Fitness) (2 Rounds for time)

Part #1 (Starts on 0:00):

3 Rounds for time:

500 Meter Row

9 Jumping Pull-Ups

21 Wallballs (12/8)

Part #2 (Starts on 15:00):

3 Rounds for time:

21 Dball slams (20/10)

9 Hand release push ups

21 Hang Power Snatches (45/35)

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: