CROSSFIT WOD

August 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Handstand Walk (Distance)

5 min of Handstand Walk or HS Hold practice

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Blockbuster (Performance) (4 Rounds for reps)

1.AMRAP 5 min:

Buy-In: 35/25 Calorie Assault Bike

Max reps with remaining time of

The Chief:

3 Power Cleans(135/95)

6 Push-ups.

9 Air Squats

Rest 5 Minutes

2.AMRAP 5min:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

3.AMRAP 5min:

Buy-In: 20/15 Calorie Assault Bike

Max Rounds of “The Chief” (175/115)

Rest 5 Minutes

4.AMRAP 5min:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” (195/135)

Blockbuster (Fitness) (4 Rounds for reps)

1.AMRAP 5 min:

Buy-In: 25/18 Calorie Assault Bike

Max reps with remaining time of

The Chief:

3 Power Cleans(65/45)

6 Push-ups

9 Air Squats

Rest 5 Minutes

2.AMRAP 5min:

Buy-In: 20/15 Calorie Assault Bike

Max Rounds of “The Chief” (85/55)

Rest 5 Minutes

3.AMRAP 5min:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” (95/65)

Rest 5 Minutes

4.AMRAP 5min:

Buy-In: 10/8 Calorie Assault Bike

Max Rounds of “The Chief” (115/80)

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