CROSSFIT WOD

February 6, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Weighted Push Ups (EMOM 5 reps for 10 min (stick to same reps)

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Come Clean (Performance) (4 Rounds for reps)

AMRAP 3:00:

24 Box Jump Overs (24″/20″)

21/16 Calorie Assault Bike (24/18 Row)

Max Power Cleans (115/80)

Rest 3:00

AMRAP 3:00:

21 Box Jump Overs (24″/20″)

18/14 Calorie Assault Bike (21/16 Row)

Max Power Cleans (135/95)

Rest 3:00

AMRAP 3:00:

18 Box Jump Overs (24″/20″)

15/12 Calorie Assault Bike (18/14 Row)

Max Power Cleans (155/105)

Rest 3:00

AMRAP 3:00:

15 Box Jump Overs (24″/20″)

12/9 Calorie Assault Bike (15/12 Row)

Max Power Cleans (185/135)
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Come Clean (Fitness) (4 Rounds for reps)

AMRAP 3:00:

24 Box Jump Overs (20″ Su allowed)

21/16 Calorie Assault Bike (24/18 Row)

Max Power Cleans (65/35)

Rest 3:00

AMRAP 3:00:

21 Box Jump Overs (20″ Su allowed)

18/14 Calorie Assault Bike (21/16 Row)

Max Power Cleans (75/45)

Rest 3:00

AMRAP 3:00:

18 Box Jump Overs (20″ Su allowed)

15/12 Calorie Assault Bike (18/14 Row)

Max Power Cleans (85/55)

Rest 3:00

AMRAP 3:00:

15 Box Jump Overs (20″ Su allowed)

12/9 Calorie Assault Bike (15/12 Row)

Max Power Cleans (95/65)

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