CROSSFIT WOD

October 15, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Strict Ring Muscle Up (5 reps EMOM for 3 min)

—————– or ———————

Strict Chest to Ring pull Up (5 reps EMOM for 3 min)

———- and ————-

Strict Ring Dips (5 reps EMOM for 3 min)

hips straight, shoulders to the rings
—————————————————

Child’s Play (Performance) (Time)

3 Rounds for time:

15 Deadlifts (205/145)

20 Dumbell Front Squats (50’s/35’s)

400 Meter Run
——————– or ——————-

Child’s play (Fitness) (Time)

3 Rounds for time:

15 Deadlifts (135/95)

20 Dumbell Front Squats (35’s/20’s)

400 Meter Run

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