CROSSFIT WOD

September 11, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Back Squat (Enter your Max for today)

Running clock, Every 3 min

On the 0:00… 8 Reps @ 72% of Back Squat

On the 3:00… 6 Reps @ 77% of Back Squat

On the 6:00… 4 Reps @ 82% of Back Squat

On the 9:00… 2 Reps @ 87% of Back Squat

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Team Series 17.7 (RX) (6 Rounds for reps)

On a 20-minute clock, for max reps/pounds:

Partner 1:

0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat

Then, Partner 2:

10:00-12:00 1-rep-max back squat

12:00-14:00 Rest

14:00-16:00 Double-unders

16:00-18:00 Rest

18:00-20:00 Handstand push-ups

For simple recording enter your Back Squat max as reps here,

then separately enter weight in Back Squat
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Team Series 17.7 (Scaled) (6 Rounds for reps)

Scaled Workout

On a 20-minute clock, for max reps/pounds:

Partner 1:

0:00-2:00 Hand-release push-ups

2:00-4:00 Rest

4:00-6:00 Single-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat

Then, Partner 2:

10:00-12:00 1-rep-max back squat

12:00-14:00 Rest

14:00-16:00 Single-unders

16:00-18:00 Rest

18:00-20:00 Hand-release push-ups

For simple recording enter your Back Squat max as reps here,

then separately enter weight in Back Squat

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