CROSSFIT WOD

February 13, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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2 reps EMOM for 5 min:

Front rack DIP and DRIVE

Use % of Push Press

70%

80%

90%

100%

110%

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Take weight down, 10 min clock

work up to a heavy set of 3 reps Push Press

Push Press (Work up to a heavy set of 3 reps)

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Water works (Performance) (Time)

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Presses (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row
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Water works (Fitness) (Time)

For Time:

50/35 Calorie Row

40 Kettlebell Swings (35/25)

30 Push Presses (65/45)

40 Kettlebell Swings (35/25)

50/35 Calorie Row

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