CROSSFIT WOD

April 9, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Metcon (Weight)

EMOM for 10 min:

1 Snatch High Pull + 1 Squat Snatch

Start at 50% of max Snatch

Increasing each min
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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
BJ 24/20″

KB 35/25#

PP 45/35#

WB 20/14#

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