CROSSFIT WOD

February 12, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Squat Clean (enter your last 3 sets of 85%)

EMOM for 9 min (% of Squat Clean) 1 Squat Clean

On 0:00, Set #1 – 75%

On 1:00, Set #2 – 80%

On 2:00, Set #3 – 85%

On 3:00, Set #4 – 75%

On 4:00, Set #5 – 80%

On 5:00, Set #6 – 85%

On 6:00, Set #7 – 75%

On 7:00, Set #8 – 80%

On 8:00, Set #9 – 85%

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Squat Clean Elizabeth (Performance) (Time)

For time:

21-15-9

Squat Clean, 135# / 95#

Ring Dips
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Squat Clean Elizabeth (Fitness) (Time)

For time:

21-15-9

Squat Clean, 65# / 45#

Parallette Dips (Straight legs)

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