CROSSFIT WOD

October 6, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Back Squat wave

Back Squat (82%x3,87%x1,82%x3, 89%x1, 82%x3, 91%x1)

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Jump Ship (Performance) (Time)

3 Rounds for time:

500 Meter Row

12 Deadlifts (275/185)

15 Box Jumps (30″/24″)
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Jump Ship (Fitness) (Time)

3 Rounds for time:

500 Meter Row

12 Deadlifts (95/65)

15 Box Jumps (20″ SU allowed)

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