CROSSFIT WOD

September 8, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Fender Bender (Team of 3) (Time)

Teams of 3

For Time:

Athletes run together, rotate weight, all males 50#, All females 35#, mix 40#

400 Meter Dumbbell Run

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Dumbbell Run

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Dumbbell Run

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
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Fender Bender (Team of 3, Fitness) (Time)

Teams of 3

For Time:

400 Meter Dumbbell Run (25)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (65/45)

400 Meter Dumbbell Run (25)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (65/45)

400 Meter Dumbbell Run (25)

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (65/45)

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