CROSSFIT WOD

December 1, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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After overhead Squat mobility we will work on an “over stimulus” warm up.

1 Round of: (Rx/scaled)

2 C2B PU/ Jumping C2B PU

2 Overhead Squats 65/55-55/35

2 Back squat jumps 65/55-55/35

1 Round of: (Rx/scaled)

2 C2B PU 5#DB/ Jumping C2B PU 5#DB

2 Overhead Squats 85/75-65/40

2 Back squat jumps 85/75-65/40

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Lift Off 17.3 Rx (AMRAP – Reps)

Complete as many rounds as possible in 12 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

M 45-lb. barbell and 24-in. box

F 45-lb. barbell and 20-in. box
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Lift Off 17.3 Scaled (AMRAP – Reps)

Complete as many rounds as possible in 12 minutes of:

25 Jumping pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 Jumping pull-ups

M 45-lb. barbell and 24-in. box

F 45-lb. barbell and 20-in. box

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