CROSSFIT WOD

December 7, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

Deadlift off blocks at knee cap (%of DL65%, 70%, 75%, 80%, 3 sets up to HS- no belt)

or use kilo plates as blocks.

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Tsuenatme (Performance) (Time)

Every 4:00 min for 5 Rounds:

21/15 Calorie Row

15 Deadlifts (185/135#)

9 Box Jump Overs 24/20″

Rest with time remaining.

Enter the slowest round.
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Tsuenatme (Fitness) (Time)

Every 4:00 min for 5 Rounds:

21/15 Calorie Row

15 Deadlifts (95/65)

9 Box Jump Overs 20″ SU allowed

Rest with time remaining.

Enter the slowest round.

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