CROSSFIT WOD

January 12, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Speed bump (Team of 3, Performance) (Time)

In Teams of 3: (30 min cap, one athlete works at a time)

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

Into… 150/100 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

Into… 150/100 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)
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