CROSSFIT WOD

October 11, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

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

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Snatch Balance (1 rep OTM for 5 min w/ pause at bottom, increasing)

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Dumb Down (Performance) (AMRAP – Reps)

AMRAP in 15 min:

12 Step-Back Lunges DBs 50/35

9 Clean and Jerks DBs 50/35

6 Bar Muscle-Ups
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Dumb Down (Fitness) (AMRAP – Reps)

AMRAP in 15 min:

12 Step-Back Lunges DBs 30/20

9 Clean and Jerks DBs 30/20

6 Horizontal Rows

6 Push ups

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