CROSSFIT WOD

April 5, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Shoulder Press (Every 2 min 80% 3 sets x 3 reps)

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A: Metcon (4 Rounds for reps)

4 rounds AMRAP at each min: (16 min)

1 min Kettlebell Swing 70/53#

1 min Assault Bike calories

1 min Squat Snatch 115/80#

1 min Dead ball slams 30/20#

Enter total reps for each movement

in each box.
——————– or —————–

B: Metcon (4 Rounds for reps)

4 rounds AMRAP at each min: (16 min)

1 min Kettlebell Swings 35/25#

1 min Assault Bike calories

1 min Squat Snatch 65/35#

1 min Dead ball slams 20/10#

Enter total reps for each movement

in each box.

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