CROSSFIT WOD

January 10, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Front Squat + Back Squat (6 sets 3 + 6 @ 60% of Front Squat)

EMOM for 12 min

1st min 3 Front Squats

2nd min 6 Back Squats

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5 min rest then..

3 Position Clean (Mid thigh, Knee, floor)

High Hang, Hang, Floor
EMOM for 5 min

Work up to a moderate weight for the complex

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3 min rest then…

Three Wheels (Performance) (3 Rounds for reps)

AMRAP in 3:00 min:

10/7 Calorie Assault Bike or Row

12 Power Cleans (115/80)

Rest 3:00

AMRAP in 3:00 min:

10/7 Calorie Assault Bike or Row

8 Power Cleans (135/95)

Rest 3:00

AMRAP in 3:00 min:

10/7 Calorie Assault Bike or Row

4 Power Cleans (165/110)
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Three Wheel (Fitness) (3 Rounds for reps)

AMRAP in 3:00 min:

10/7 Calorie Assault Bike or Row

12 Power Cleans (65/45)

Rest 3:00

AMRAP in 3:00 min:

10/7 Calorie Assault Bike or Row

8 Power Cleans (75/55)

Rest 3:00

AMRAP in 3:00 min:

10/7 Calorie Assault Bike or Row

4 Power Cleans (95/65)

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