CROSSFIT WOD

May 18, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Flippin friends (Performance) (Time)

In teams of 3:

For time:

2 mile run (3,200 meters)

90 Tire Flips

90 Squat Snatch 135/95#

120 Lateral Burpees over bar

One athlete works at a time, while one athlete completes a portion of the run,

the remaining athletes can begin working on the chipper but must cycle through

partitions of each movement – for example:

Athlete #2 does 3 tire flips+3 squat snatches+6 L burpees

Athlete #3 does 3 tire flips+3 squat snatches+6 L burpees

While waiting for Athlete #1 to return from their portion of the run

Then Athlete #2 begins their portion of the run while athlete #1 and 3 continue chipping away!
———————-

flippin friends (Fitness) (Time)

In teams of 3:

For time:

2 mile run (3,200 meters)

90 Tire Flips (two athletes can flip or use smaller tire)

90 Squat Snatch 65/35#

120 Lateral Burpees over bar (step over allowed)

One athlete works at a time, while one athlete completes a portion of the run,

the remaining athletes can begin working on the chipper but must cycle through

partitions of each movement – for example:

Athlete #2 does 3 tire flips+3 squat snatches+6 L burpees

Athlete #3 does 3 tire flips+3 squat snatches+6 L burpees

While waiting for Athlete #1 to return from their portion of the run

Then Athlete #2 begins their portion of the run while athlete #1 and 3 continue chipping away!

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