CROSSFIT WOD

January 16, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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We take a few warm ups set for weighted pull ups and use same weight for the EMOM.

Weighted Supinated chest to bar pull up (4 reps EMOM for 5 min)

——————- or ————————

Weighted Supinated Chin over bar pull up (4 reps EMOM for 5 min)

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Fight or flight (Performance) (AMRAP – Reps)

AMRAP in 20 min:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row
—————— or —————–

Fight or flight (Fitness) (AMRAP – Reps)

AMRAP in 20 min:

20 Wallballs (12/8)

20 Hang Power Snatches (65/45)

20 Box Jumps (20SU allowed)

20 Front Squats (65/45)

20/15 Calorie Row

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