CROSSFIT WOD

November 5, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Back Squat (enter your new max)

Running clock

00:00 3 Reps @ 86% of Back Squat

02:00 2 Reps @ 88% of Back Squat

04:00 1 Rep @ 90% of Back Squat

06:00 3 Reps @ 88% of Back Squat

08:00 2 Reps @ 90% of Back Squat

10:00 1 Rep @ 92% of Back Squat

Every 3 min

13:00 1 Reps @ 94% of Back Squat

16:00 1 Reps @ 98% of Back Squat

19:00 1 Rep @ 101+% of Back Squat

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Handsdown (Performance) (AMRAP – Reps)

AMRAP in 12 min:

30 Double-Unders, 10 DB Power Cleans

30 Double-Unders, 10 DB Hang Squat Cleans

30 Double-Unders, 10 DB Push Presses

30 Double-Unders, 10 DB Reverse Lunges

30 Double-Unders, 10 DB Thrusters

Rx – 50’s/35’s
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Handsdown (Fitness) (AMRAP – Reps)

AMRAP in 12 min:

60 Single-Unders, 10 DB Power Cleans

60 Single-Unders, 10 DB Hang Squat Cleans

60 Single-Unders, 10 DB Push Presses

60 Single-Unders, 10 DB Reverse Lunges

60 Single-Unders, 10 DB Thrusters

Rx – 25’s/15’s

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