CROSSFIT WOD

June 16, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Today we do Jackie first then the Squat OTM.

0:00 – 10:00 Warm up

10:00 – 25:00 Jackie WOD

25:00 – 32:00 Rest & Squat set up

32:00 – 35:00 Squat OTM Warm up

35:00 – 47:00 Squat OTM

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
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Metcon (Weight)

OTM x 12 minutes (4 Rounds):

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

Minute 3 – Rest

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