CROSSFIT WOD

July 4, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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HAPPY 4TH OF JULY!

Zero Dark Thirty (Team of 3, Performance) (Time)

Teams of 3, For Time:

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

300 Double-unders

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

300 Double-unders

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)

Rx+ Team of 3 completes under 30 min cap
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Zero Dark Thirty (Team of 3,Fitness) (Time)

Teams of 3, For Time:

3 Rounds:

30 Sit ups

30 Lateral Burpees over bar

30 Power Snatches (65/45)

100 Calorie Bike

2 Rounds:

30 Sit ups

30 Lateral Burpees over bar

30 Power Snatch (75/55)

100 Calorie Bike

1 Round:

30 Sit ups

30 Lateral Burpees over bar

30 Power Snatch (95/65)

Rx+ Team of 3 completes under 30 min cap

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