CROSSFIT WOD

August 13, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Muscle-ups (Test your unbroken max)

————- or —————–

Banded ring muscle

————- or —————–

Butterfly Chest to Bar Pull Up (Test your unbroken max )

——————— or ———————-

Chest-To-Bar Pull-ups (Test your unbroken max)

—————– or —————

Butterfly Pull up (Test you unbroken max)

——————- or ———————-

Pull-ups (Test you unbroken max)

———————————————–

Rocket Power (Performance) (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)
————— or —————-

Rocket Power (Fitness) (Time)

For Time:

21 Bar-Facing Burpees SO allowed

21 Power Snatches (65/35)

15 Bar-Facing Burpees

15 Overhead Squat (65/35)

9 Bar-Facing Burpees

9 Squat Snatches (65/35)

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