CROSSFIT WOD

September 16, 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

———————————————

Charlie Horse (Performance) (Time)

For Time: (20#/14#)

10 Wallballs, 15/12 Calorie Assault Bike

20 Wallballs, 15/12 Calorie Assault Bike

30 Wallballs, 15/12 Calorie Assault Bike

40 Wallballs, 15/12 Calorie Assault Bike

50 Wallballs, 15/12 Calorie Assault Bike
——————– or ——————-

Charlie Horse (Fitness) (Time)

For Time: (12#/8#)

10 Wallballs, 15/12 Calorie Row

20 Wallballs, 15/12 Calorie Row

30 Wallballs, 15/12 Calorie Row

40 Wallballs, 15/12 Calorie Row

50 Wallballs, 15/12 Calorie Row

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