CROSSFIT WOD

December 12, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Butterfly Chest to Bar Pull Up (3 Reps EMOM for 5 minutes)

————– or ——————

Chest-To-Bar Pull-ups (3 Reps EMOM for 5 minutes)

———————- or ———————–

Pull-ups (3 Reps EMOM for 5 minutes)

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A: Metcon (AMRAP – Reps)

(Performance)

AMRAP in 20 min of:

50 Double unders

30 Alternating Pistols

20 Dumbbell Push jerk (5 on each side)(70/50)
—————— or ——————

B: Metcon (AMRAP – Reps)

(Fitness)

AMRAP in 20 min of:

100 Single unders

30 Alternating Stationary Lunges

20 Dumbbell Push jerk (5 on each side)(40/25)

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