CROSSFIT WOD

April 5, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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We will have a fun challenge this month.

If you can commit to a team of 3 to do the strength program together, we will recognize the team with the highest total for males and females or mixed.

Enter your current team total today or by Monday the 9th.

Deadlift (55%x5, 65%x5, 75%x5 or more)

All sets should be touch and go, 15 Min to complete and finish with 15 Strict Pull Ups (if you own a weight vest wear it for Pull ups)

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Meter Maid (Performance) (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run
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Meter Maid (Fitness) (Time)

For Time:

200 Meter Run

27 Wallballs (12/8)

27 Box Jumps (20 SU allowed)

200 Meter Run

21 Wallballs (12/8)

21 Box Jumps (20 SU allowed)

200 Meter Run

15 Wallballs(12/8)

15 Box Jumps (20 SU allowed)

200 Meter Run

9 Wallballs (12/8)

9 Box Jumps (20 SU allowed)

200 Meter Run

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