CROSSFIT WOD

October 12, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

General

Mobility

Primer
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Shoulder Press (work up to 75% of body weight for max reps)

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13.uno (Performance) (AMRAP – Reps)

AMRAP in 17 min

40 Box Jumps 24/20

30 Snatches 75/55

30 Box Jumps 24/20

30 Snatches 95/75

20 Box Jumps 24/20

30 Snatches 135/95

10 Box Jumps 24/20

165/110 pound Snatch, as many reps as possible
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13.uno (Fitness) (AMRAP – Reps)

AMRAP in 17 min

40 Box Jumps 20 SU allowed

30 Snatches 65/45

30 Box Jumps 20

30 Snatches 75/50

20 Box Jumps 20

30 Snatches 85/55

10 Box Jumps 20

95/60 pound Snatch, as many reps as possible

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