CROSSFIT WOD

July 9, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Front Squat (enter the 1 set of 4 @83%)

Every 2 mins

5 Reps @ 74%

5 Reps @ 77%

4 Reps @ 80%

4 Reps @ 83%

———————————-

Detention (Performance) (AMRAP – Reps)

AMRAP in 12 min:

6 Dumbbell Push Presses (50’s/35’s)

9 Deadlifts (225/155)

30 Double-Unders
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Detention (Fitness) (AMRAP – Reps)

AMRAP in 12 min:

6 Dumbbell Push Presses (25’s/10’s)

9 Deadlifts (95/65)

60 Single-Unders

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