CROSSFIT WOD

November 30, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Pause Front Squat (enter 5 sets of 70%)

10 Sets of the Complex:

1 pause at parallel

1 pause at the bottom of the full squat

% of Front Squat

Set #1 (0:00) 45%

Set #2 (1:00) 50%

Set #3 (2:00) 55%

Set #4 (3:00) 60%

Set #5 (4:00) 65%

Set #6 (5:00) 70%

Set #7 (6:00) 70%

Set #8 (7:00) 70%

Set #9 (8:00) 70%

Set #10 (9:00) 70%

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1: Jailbreak (Performance) (AMRAP – Reps)

AMRAP in 10 min:

3 Bar Muscle-Ups

5 Front Squats (165/110)

7 Burpee Box Jump Overs (24/20″)

Rest 2:00

then

2: Jailbreak (Performance) (Time)

For time:

35 Burpee Pull-Ups (bar above your reach)
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1: Jailbreak (Fitness) (AMRAP – Reps)

AMRAP in 10 min:

6 Jumping Pull-Ups

5 Front Squats (65/45)

7 Burpee Box Jump Overs (20″ SU allowed)

Rest 2:00

then

2: Jailbreak (Fitness) (Time)

For time:

35 Burpees

35 Horizontal Pull-Ups

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