CROSSFIT WOD

October 9, 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 (84%x3,89%x1,84%x3, 91%x1, 84%x3, 93%x1)

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Jack the Ripper (Performance) (Weight)

Alternating EMOM for 10 min:

Even Minutes – 18/15 Calorie Row

Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks unbroken

Start at 50% of Clean & Jerk, enter heaviest complex
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Jack the Ripper (Fitness) (AMRAP – Reps)

Alternating EMOM for 10 min:

Even Minutes – 15/12 Calorie Row

Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks 65/45

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