CROSSFIT WOD

December 3, 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 10 min)

—————– or ———————

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

———- and ————-

Strict Ring Dips (5 reps EMOM for 5 min)

hips straight, shoulders to the rings
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Flinstones (Performance) (Time)

2 Rounds for time:

50 Wallballs (20/14)

40/30 Calorie Assault bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)
——————– or ——————-

Flinstones (Fitness) (Time)

2 Rounds for time:

50 Wallballs (12/8)

40/30 Calorie Row

30 Knees above 90

20 Alternating Dumbbell Snatches (30/20)

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