CROSSFIT WOD

November 26, 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 8 min)

—————– or ———————

Ring Rows (thumbs to chest 5 reps EMOM for 4 min)

———- and ————-

Strict Ring Dips (5 reps EMOM for 4 min)

hips straight, shoulders to the rings
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Snack Bar (Performance) (Time)

3 Rounds for time:

400 Meter Run

10 Power Cleans (155/105)

500 Meter Row

10 Push Jerks (155/105)
——————– or ——————-

Snack Bar (Fitness) (Time)

3 Rounds for time:

400 Meter Run

10 Power Cleans (65/45)

500 Meter Row

10 Push Jerks (65/45)

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