CROSSFIT WOD

October 8, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
5 Min HS walk Practice

Handstand Walk (Distance)

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A: Metcon (Calories)

20 Minute Assault Bike or Row

On the 0:00, 4:00, 8:00, 12:00 and 16:00 (WOD ends on min 20:00)

8 Chest to Bar Pull-ups

8 Burpee Box Jump(24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
—————– or —————

B: Metcon (Calories)

20 Minute Assault Bike or Row

On the 0:00, 4:00, 8:00, 12:00 and 16:00 (WOD ends on min 20:00)

8 Kipping Pull-ups

8 Burpee Box Jump(20″ SU allowed)

50′ Double Dumbbell Front Rack Walking Lunge (30’s/20’s)

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