CROSSFIT WOD

March 6, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Working on A or B

A: Metcon (AMRAP – Reps)

15:00 On Bike or Rower

On the 3:00, 6:00, 9:00, 12:00, and 15:00:

Complete a single set of kipping HSPU (25-30% of best set)
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B: Metcon (AMRAP – Reps)

15:00 On Bike or Rower

On the 3:00, 6:00, 9:00, 12:00, and 15:00:

Complete a single set of scaled HSPU
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Under pressure (Performance) (Time)

For time:

100 DU, 50 Sit-Ups, 9 Deadlifts

80 DU, 40 Sit-Ups, 9 Deadlifts

60 DU, 30 Sit-Ups, 9 Deadlifts

40 DU, 20 Sit-Ups, 9 Deadlifts

20 DU, 10 Sit-Ups, 9 Deadlifts

Rx Barbell – 185/135#
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Under pressure (Fitness) (Time)

For time:

200 DU, 50 Sit-Ups, 9 Deadlifts

160 DU, 40 Sit-Ups, 9 Deadlifts

120 DU, 30 Sit-Ups, 9 Deadlifts

80 DU, 20 Sit-Ups, 9 Deadlifts

60 DU, 10 Sit-Ups, 9 Deadlifts

Rx Barbell – 95/65

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