CROSSFIT WOD

March 13, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Front Squat (enter 75%)

EMOM for 10 mins:

1 Front Squats, 3 sec pause at the bottom, % of 1RM Front Squat

Set #1 – 40%

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Set #5 – 60%

Set #6 – 63%

Set #7 – 66%

Set #8 – 69%

Set #9 – 72%

Set #10 – 75%

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High ball (Performance) (Time)

5 Rounds, Every 3:00:

300/250 Meter Row

20 Wallballs (20/14)

Score for the day is our slowest round.
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High ball (Fitness) (Time)

5 Rounds, Every 3:00:

300/250 Meter Row

20 Wallballs (12/8)

Score for the day is our slowest round.

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