CROSSFIT WOD

June 19, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Wave #1

5 Back Squats: 60% + 65% + 70%

Rest 3:00

Wave #2

4 Back Squats: 65% + 70% + 75%

Rest 3:00

Back Squat (Wave #3 – 3 reps: 70% + 75% + 80%)

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Air bags (Performance) (Time)

7 Rounds for time: (one kettlebell 53/35#)

10 Kettlebell Reverse Lunges, 5 each leg

10 Kettlebell Power Cleans, 5 each side

20 Lateral Hops over Parallettes

200 Meter Run
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Air bags (Fitness) (Time)

7 Rounds for time: (one kettlebell 35/25#)

10 Kettlebell Reverse Lunges, 5 each leg

10 Kettlebell Power Cleans, 5 each side

20 Lateral Hops over Parallettes

200 Meter Run

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