CROSSFIT WOD

August 10, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Overhead Squat (15 min clock work up to heavy 2 reps)

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Firestorm (Fitness) (Time)

For time:

3 Rounds:

7 Hang Squat Snatches (55/35)

7 Box Jump Overs (20″)SU allowed

Directly into… 50/35 Calorie Row

3 Rounds:

7 Hang Squat Snatches (55/35)

7 Box Jump Overs (20″)SU allowed

Directly into… 50/35 Calorie Row

3 Rounds:

7 Hang Squat Snatches (55/35)

7 Box Jump Overs (20″)SU allowed

Firestorm (Performance) (Time)

For time:

3 Rounds:

7 Hang Squat Snatches (75/55)

7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row

3 Rounds:

7 Hang Squat Snatches (75/55)

7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row

3 Rounds:

7 Hang Squat Snatches (75/55)

7 Box Jump Overs (24″/20″)
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