CROSSFIT WOD

January 4, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

Sign up now for the 6 wk RESET Nutrition Challenge!

Adults: https://www.crossfitsalus.com/foundation-nutrition/reset-nutrition-challenge/

Sign up the kids too! 2 wk Nutrition Challenge! Educate and empower them young!

Kids: https://www.crossfitsalus.com/foundation-nutrition/game-on-healthy-kids-teens/

Nutrition challenge start Monday Jan 7th!

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Coach lead warm up: (No Measure)

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Low Five (Performance) (3 Rounds for reps)

In a 5:00 Window…

30/21 Calorie Row

21 Power Snatches (95/65)

Max Barbell-Facing Burpees

Rest 5:00

In a 5:00 Window…

30/21 Calorie Row

15 Power Snatches (115/80)

Max Barbell-Facing Burpees

Rest 5:00

In a 5:00 Window…

30/21 Calorie Row

9 Power Snatches (135/95)

Max Barbell-Facing Burpees
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Low five (Fitness) (3 Rounds for reps)

In a 5:00 Window…

25/15 Calorie Row

21 Power Snatches (65/35)

Max Burpees

Rest 5:00

In a 5:00 Window…

25/15 Calorie Row

15 Power Snatches (75/45)

Max Burpees

Rest 5:00

In a 5:00 Window…

25/15 Calorie Row

9 Power Snatches (85/50)

Max Burpees

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