06/08/2019

wodifysupportWOD

CrossFit Salt De Terre – CrossFit

Weightlifting

Thruster (3-3-3-2-2-2-1-1-1)

Build to heavy. Take bar out of rack. Take no more than 20 min on this.

Metcon

Metcon (Time)

In Teams of 3, Perform for Time . .

100/80 Cal Bike

80 Hang Cleans (95/65)

60 Syncro Toes to Bar

80 Calorie Row

60 Front Rack Lunges

30 Syncro Bar Muscle-Ups
21 Min Cap. Sub for muscle-ups = 2:1 strict pull-ups + 2:1 push-ups.