CROSSFIT WOD

June 4, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
5 minutes

Shoulder Press (90% x 2)

With a running clock

00:00 Empty bar 10 reps

02:00 5 x 60%

04:00 3 x 70%

06:00 4 x 75%

08:00 5 x 80%

11:00 4 x 85%

14:00 2 x 90%

Deadlift (90% x 2)

17:00 5 x 45%

19:00 3 x 55%

21:00 3 x 65%

23:00 4 x 75%

25:00 5 x 80%

28:00 4 x 85%

31:00 2 x 90%

——————————————

A: Metcon (AMRAP – Reps)

Performance

AMRAP Annie in 8 min:

50, 40, 30, 20, 10

Double Unders

Sit ups
—————- or ——————

B: Metcon (AMRAP – Reps)

Fitness

AMRAP Annie in 8 min:

50, 40, 30, 20, 10

Single Unders

Sit ups

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