CROSSFIT WOD

June 10, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
Core strength work:

30 Strict Toes to bar or Knees to elbows or knees above 90

————————————-

Gut check (Performance) (Time)

For Time:

75/50 Calorie Row

… Directly into:

5 Rounds:

12 Toes to Bar

12 Barbell-Facing Burpees

Snatches ↓

Round 1 – 12 Reps @ 55%

Round 2 – 9 Reps @ 60%

Round 3 – 6 Reps @ 65%

Round 4 – 3 Reps @ 75%

Round 5 – 1 Rep @ 85%
———————- or ———————-

Gut check (fitness) (Time)

For Time:

65/45 Calorie Row

… Directly into:

5 Rounds:

12 Knees above 90

12 Barbell-Facing Burpees (SO allowed)

Snatches ↓

Round 1 – 12 Reps @ 55%

Round 2 – 9 Reps @ 60%

Round 3 – 6 Reps @ 65%

Round 4 – 3 Reps @ 75%

Round 5 – 1 Rep @ 85%

Snatch

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