CROSSFIT WOD

May 10, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Back Squat (70%x3, 80%x3, 90%x3 or more)

20 Min to complete and finish with 40 Single Leg Squats(Pistols) (Scale appropriately)

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Half and half (Performance) (Time)

8 Rounds every 3:00 min:

21/15 Cal Row or 18/12 Cal Bike

100 Meter plate run (45/35)

Rest with time remaining.

Enter the slowest round.
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Half and half (Fitness) (Time)

8 Rounds every 3:00 min:

21/15 Cal Row or 18/12 Cal Bike

100 Meter run

Rest with time remaining.

Enter the slowest round.

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