CROSSFIT WOD

September 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Weighted Pull-ups (5 reps same weight across EMOM for 5 min)

————- or —————

Strict Pull Up (8 reps EMOM for 5 min)

*8 banded Pull ups

*4 – 4 sec negatives

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Dive Bar (Performance) (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (75/55)

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters (75/55)
——————– or ——————-

Dive Bar (Fitness) (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (45/35)

800 Meter Run

25 Burpees

800 Meter Run

50 Barbell Thrusters (45/35)

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