CROSSFIT WOD

November 5, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

This Friday’s theme for 20.5 is Games Spirit to the max, dress with all the gear, face paint, head bands, crazy hair, be creative!!! Have fun!

Coach lead warm up: (No Measure)

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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
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High Noon (Performance) (Time)

5 Rounds for time, resting 1:00 between:

15/12 Assault Bike or Calorie Row

9 Overhead Squats (95/65)

3 Bar Muscle-Ups

Enter total time including rest
——————– or ——————-

High Noon (Fitness) (Time)

5 Rounds for time, resting 1:00 between:

15/12 Assault Bike or Calorie Row or 200m run

9 Overhead Squats (65/45)

3 Kipping Pull-Ups

Enter total time including rest

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