CROSSFIT WOD

October 4, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
———————————–

Barbell Step back lunges

3 sets x 12 reps increasing

Overhead Squat (1 rep OTM for 7 min w/ pause at bottom, increasing)

——————————–

Pushed around (Performance) (4 Rounds for reps)

Every 3:00 x 4 Rounds (12:00):

15/12 Calorie Row

10 Barbell-Facing Burpees

Max Push Presses in Time Remaining (115/80
———————–

Pushed around (Fitness) (4 Rounds for reps)

Every 3:00 x 4 Rounds (12:00):

15/12 Calorie Row

10 Burpees

Max Push Presses in Time Remaining (65/45)

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