CROSSFIT WOD

December 5, 2018 Written by

CrossFit Salus – CrossFit

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Reminders!

Toy Drive Wednesday Dec. 12 and we do our Naughty & Nice WOD

Coach lead warm up: (No Measure)

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Metcon (Weight)

Every 90 sec:

5 Kip swings + 1 Power Clean + 1 Front Squat +1 Jerk 95/75

10 Kip swings + 1 Power Clean + 1 Front Squat +1 Jerk 135/95

15 Kip swings + 1 Power Clean + 1 Front Squat +1 Jerk 155/105

10 Kip swings + 1 Power Clean + 1 Front Squat +1 Jerk 165/115

5 Kip swings + 1 Power Clean + 1 Front Squat +1 Jerk 175/125
——————————

Bane (Performance) (Time)

For Time:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of:

3 Power Cleans, 3 Front Squats, 3 Jerks 165/115#
———————————————-

Bane (Fitness) (Time)

For Time:

80 Handrelease Pushups

40 Jumping Pull-Ups

10 Rounds of:

3 Power Cleans, 3 Front Squats, 3 Jerks 65/35#

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