CROSSFIT WOD

December 6, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Metcon (AMRAP – Reps)

BACK SQUAT off the rack, if needed-going in two waves.

2 Rounds:

Max Reps in :15 seconds @ 135/95

Rest :45s

Max Reps in :30 seconds @ 185/135

Rest 1:30

Max Reps in :45 seconds @ 225/155

Rest 3:15 between rounds.

TIMER

http://www.online-stopwatch.com/full-screen-interval-timer/?c=nxea14fqy
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Johnny (Performance) (Time)

1,200 Meter Run

Directly into…

3 Rounds:

19 Toes to Bar

87 Double-Unders

7 Hang Power Snatches (135/95)

Directly into…

Cashout: 1,200 Meter Run
———————————-

Johnny (Fitness) (Time)

1,200 Meter Run

Directly into…

3 Rounds:

19 Knees above 90

87 Single-Unders

7 Hang Power Snatches (65/45#)

Directly into…

Cashout: 1,200 Meter Run

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