CROSSFIT WOD

August 7, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Back Squat (Enter you new max!)

with a running clock:

00:00 70% x 5

03:00 78% x 4

06:00 82% x 3

10:00 88% x 2

14:00 92% x 1

18:00 98% x 1

22:00 101+%

26:00 101+%

30:00 101+%

———————————–

Prime (Performance) (AMRAP – Reps)

Max Wall Balls 20/14 in 7 minutes

EMOM stop for 5 Deadlifts 155/110

Rx Plus 7 Deadlifts 225/155
———————- or ———————-

Prime (Fitness) (AMRAP – Reps)

Max Wall Balls 12/8 in 7 minutes

EMOM stop for 5 Deadlifts 115/80

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