CROSSFIT WOD

January 11, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Mobility

Tall Clean

Press in Split

2 position clean (mid thigh+below knee) + 2 Split jerks

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Clean and Jerk (New PR)

With a running clock:

00:00 – 65%x3,

02:00 – 70%x2,

04:00 – 75%x1,

06:00 – 80%x2,

09:00 – 85%x1,

12:00 – 90%x1,

15:00 – 95%x1,

18:00 – New PR attempt

20:00 – New PR attempt

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Steel tower (Performance) (Time)

For time:

1-2-3-4-5-6-7-8-9-10:

Turkish get ups 35/25#

Toes to Bar
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Steel tower (fitness) (Time)

For time:

1-2-3-4-5-6-7-8-9-10:

Turkish get ups 15/10#

Knees above 90

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