CROSSFIT WOD

November 6, 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)

——————–
3 Rounds

200m run

3 Strict ring muscle ups

or

5 Ring Muscle up transitions

feet on the box or on the floor

All the D (Performance) (AMRAP – Reps)

AMRAP in 12 min:

2 Weighted Pull ups (50/35)

4 Alt Dumbbell Snatches (50/35)

6 Alt Dumbbell Hang Clean & Jerk (50/35)

8 dumbbell Overhead Walking lunges, 4 R arm, 4 L arm (50/35)
——————– or ——————-

All the D (Fitness) (AMRAP – Reps)

AMRAP in 12 min:

2 Strict Pull ups

4 Alt Dumbbell Snatches (35/20)

6 Alt Dumbbell Hang Clean & Jerk (35/20)

8 dumbbell Overhead Walking lunges, 4 R arm, 4 L arm (35/20)

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