CROSSFIT WOD

November 19, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Strict Ring Muscle Up (False grip- 2 reps EMOM for 6 min)

—————– or ———————

Ring Rows (thumbs to chest 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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Double Jointed (Performance) (AMRAP – Reps)

AMRAP in 16 min:

15 Overhead Squats (95/65)

30 Double Unders

15 Power Snatches (95/65)

30 Double Unders
——————– or ——————-

Double Jointed (Fitness) (AMRAP – Reps)

AMRAP in 16 min:

15 Overhead Squats (65/45)

90 Single Unders

15 Power Snatches (65/45)

90 Single Unders

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