CROSSFIT WOD

July 17, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Coach lead warm up: (No Measure)

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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 completing all the reps)

https://youtu.be/nWp9CiudbJU

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Followed by 2 sets of 45 sec handstand hold

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A: Metcon (Time)

(Performance)

For Time:

75 Calorie Row

60 Wallballs 20/14

45 Medball Sit-Ups 20/14

30 Box Jump Overs (24″/20″)

15 Double DB Cleans 50s/35s
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B: Metcon (Time)

Fitness

For Time:

75 Calorie Row

60 Wallballs 12/8

45 Sit-Ups

30 Box Jump 20″ Su allowed

15 Double DB Cleans 30s/20s

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