CROSSFIT WOD

August 1, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Strict Deficit Handstand Push Up (6″/4″ 3 sets unbroken max reps)

—————– OR ——————–

Strict Handstand Push Ups (3 sets unbroken max reps)

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Fortitude (Performance) (AMRAP – Reps)

Alternating On the Minute for 30 min: (15 Rounds)

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees

*you should be able to complete the work n 45 sec consistently.
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Fortitude (Ftness) (AMRAP – Reps)

Alternating On the Minute for 30 min: (15 Rounds)

Even Minutes – 12/9 Calorie Row

Odd Minutes – 10 Burpees

*you should be able to complete the work n 45 sec consistently.

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