CROSSFIT WOD

March 20, 2020 Written by

CrossFit Salus – CrossFit

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Reminders!

*Please sign into a class and add results

Strict Chest to Bar Pull up (5 reps EMOM for 4 min)

————- or —————

Strict Pull Up (5 reps EMOM for 4min)

Scale with banded pull up

—————————

Spice Girl (Performance) (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)
——————— or ———————–

Metcon (Time)

Scaled, use what you have for weight where you can do the hardest move the Squat Snatch for 10 unbroken. Note the weight you used in the comment box.

Cindy scaled= 5 Horizontal Pull ups + 10 Push ups hands elevated + 15 air squats

For Time:

21 Power Snatches

5 Rounds of “Cindy”

21 Overhead Squats

5 Rounds of “Cindy”

21 Squat Snatches
———————- or —————–

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