CROSSFIT WOD

October 10, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Deficit Handstand Push-ups (6″/4″ deficit: 5 reps EMOM for 5 min )

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Hand Bag (Performance) (Time)

For Time:

50/35 Calorie Assault Bike or 60/45 Row

100 Double-Unders

800 Meter Plate Run (35/25)

100 Double-Unders

50/35 Calorie Assault Bike or 60/45 Row
———————————————-

Hand Bag (Fitness) (Time)

For Time:

50/35 Calorie Assault Bike or Row

300 Single-Unders

800 Meter Run

300 Single-Unders

50/35 Calorie Assault Bike or Row

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