CROSSFIT WOD

June 1, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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30 Strict Bar Muscle Ups or Chest to bar pull ups or Pull ups

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Slot machine (Team of 3) (3 Rounds for reps)

Teams of 3, with a Running Clock:

At the 0:00,

AMRAP in 7 min: Back Squats

First 50 repetitions – 155/105# (70/47kg)

Second 50 repetitions – 205/145# (93/65kg)

Time remaining, Max reps – 255/170# (115/77kg)

Rest 3:00

At the 10:00,

AMRAP in 7 Min: Bench Press

First 50 repetitions – 155/105# (70/47kg)

Second 50 repetitions – 185/115# (84/52kg)

Time remaining, Max reps – 205/125# {93/56kg)

Rest 3:00

At the 20:00,

AMRAP in 7min: Deadlift

First 50 repetitions – 225/155# (102/70kg)

Second 50 repetitions – 265/175# (120/80kg)

Time remaining, Max reps – 305/195# (138/88kg)
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Slot machine (Fitness) (Team of 3) (3 Rounds for reps)

Teams of 3, with a Running Clock:

At the 0:00,

AMRAP in 7 min: Back Squats

First 50 repetitions – 95/45

Second 50 repetitions – 115/55

Time remaining, Max reps – 135/65

Rest 3:00

At the 10:00,

AMRAP in 7 Min: Bench Press

First 50 repetitions – 65/35

Second 50 repetitions – 95/45

Time remaining, Max reps – 115/55

Rest 3:00

At the 20:00,

AMRAP in 7min: Deadlift

First 50 repetitions – 115/55

Second 50 repetitions – 135/65

Time remaining, Max reps – 155/85

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