CROSSFIT WOD

June 11, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————————

Front Squat (4 sets of 7 reps)

Every 2 mins

7 Reps @ 63%

7 Reps @ 66%

7 Reps @ 68%

7 Reps @ 71%

———————————-

Tee’d Up (Performance) (3 Rounds for reps)

AMRAP 5 min:

15/12 Calorie Row

15 Wallball Shots

Rest 3:00

AMRAP 5 min:

15 Burpees

15 Kettlebell Swings (53/35)

Rest 3:00

AMRAP 5 min:

15 Sumo-Deadlift High Pulls (75/55)

15 Overhead Squats (75/55)
——————————————

Tee’d Up (Fitness) (3 Rounds for reps)

AMRAP 5 min:

15/12 Calorie Row

15 Wallball Shots 12/8

Rest 3:00

AMRAP 5 min:

15 Burpees

15 Kettlebell Swings (35/25)

Rest 3:00

AMRAP 5 min:

15 Sumo-Deadlift High Pulls (55/35)

15 Overhead Squats (55/35)

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