CROSSFIT WOD

October 1, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Back Squat (Enter your 2 reps at 93%)

Running clock, Every 4 min

On the 0:00… 10 Reps @ 73% of Back Squat

On the 4:00… 8 Reps @ 78% of Back Squat

On the 8:00… 6 Reps @ 83% of Back Squat

On the 12:00… 4 Reps @ 88% of Back Squat

On the 16:00… 2 Reps @ 93% of Back Squat

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Dead meat (Performance) (Time)

For Time:

1 Mile Run, 100 DU, 15 Deadlifts (275/185)

800 Meter Run, 75 DU, 10 Deadlifts (275/185)

400 Meter Run, 50 DU, 5 Deadlifts (275/185)
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Dead meat (Fitness) (Time)

For Time:

800 Meter Run, 100 Single unders, 15 Deadlifts (155/95)

600 Meter Run, 75 Single unders, 10 Deadlifts (155/95)

400 Meter Run, 50 Single unders, 5 Deadlifts (155/95)

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