CROSSFIT WOD

June 13, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Strict Handstand Push Ups (Bench mark test)

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Strict Pull Up (Bench mark test)

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Hang Tough (Performance) (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

27 Calorie Row

Rest 4:00

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

21 Calorie Row

Rest 4:00

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

15 Calorie Row
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Hang Tough (Fitness) (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (65/45)

27 Wallballs (12/8)

21 Calorie Row

Rest 4:00

AMRAP 4:

21 Hang Power Cleans (65/45)

21 Wallballs (12/8)

15 Calorie Row

Rest 4:00

AMRAP 4:

15 Hang Power Cleans (65/45)

15 Wallballs (12/8)

9 Calorie Row

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