CROSSFIT WOD

June 22, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Walmart (Teams of 3, Performance) (AMRAP – Rounds and Reps)

Teams of 3, AMRAP in 30min:

7/5 Calorie Assault Bike (or 9/7 Calorie Row)

10 Medball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds – 95/65

2nd 6 Rounds – 115/85

3rd 6 Rounds – 135/95

4th 6 Rounds – 155/105

Athlete cycles through full rounds, one at a time. Weights climb every (6) rounds, or in other words, every time an athlete completes the bike/medball/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we increase to the next weight. Reset the Assault Bike monitor each time.
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Walmart (Teams of 3, Fitness) (AMRAP – Rounds and Reps)

Teams of 3, AMRAP in 30min:

7/5 Calorie Assault Bike (or 9/7 Calorie Row)

10 Medball Squat Jumps (20/12)

5 Power Clean and Jerks

1st 6 Rounds – 65/35

2nd 6 Rounds – 75/45

3rd 6 Rounds – 85/50

4th 6 Rounds – 95/55

Athlete cycles through full rounds, one at a time. Weights climb every (6) rounds, or in other words, every time an athlete completes the bike/squatjumps/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we increase to the next weight. Reset the Assault Bike monitor each time.

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