CROSSFIT WOD

February 6, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
30 sec on a machine + 1 wall climb 5 sec hold EMOM for 3 min

3 Burpee Pull ups + 10 Stationary Lunges EMOM for 3 min

15 Vups or tuck ups EMOM for 3 min

—————————————

Speed Limit (Performance) (AMRAP – Reps)

AMRAP in 15 min:

Buy-In: 115/85 Calorie Bike or 2k meter Row or 1 mile Run

Max Rounds in Time Remaining:

8 Handstand Push ups

8 Chest to Bar Pull-ups

Only enter reps
——————– or ——————-

Speed limit (Fitness) (AMRAP – Reps)

AMRAP in 15 min:

Buy-In: 100/75 Calorie Bike or 1800 meter Row or 1400 meter Run

Max Rounds in Time Remaining:

8 Handstand Push ups 5″ riser

8 Jumping Chest to Bar Pull-ups

only enter reps

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