CROSSFIT WOD

April 7, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

Metcon (AMRAP – Reps)

(Performance)

Teams of 3, 2:00 min to get as many reps as possible as a team 30 sec to switch. One athlete works at a time:

3 Rounds

1. 2:00 min max reps Burpees over partner in elbow plank (like bar facing burpees)

30 Sec to switch

2. 2:00 min max reps Back Squat, bar doesn’t touch the ground until switch (185/125#)

30 Sec to switch

3. 2:00 min max reps Chest to bar pull ups

30 Sec to switch
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Metcon (AMRAP – Reps)

(Fitness)

Teams of 3, 2:00 min to get as many reps as possible as a team 30 sec to switch. One athlete works at a time:

3 Rounds

1. 2:00 min max reps Burpees over partner in elbow plank (like bar facing burpees)

30 Sec to switch

2. 2:00 min max reps Back Squat, bar doesn’t touch the ground until switch (95/55#)

30 Sec to switch

3. 2:00 min max reps Jumping pull ups

30 Sec to switch

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