CROSSFIT WOD

August 14, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Thruster (5 reps EMOM for 5 min with 55%-60% of your FS)

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Pump and Run (Performance) (Time)

5 Rounds for time: (30 min time cap)

500 meter row or 200 meter Run

15 Bench press 135/95#
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Pump and Run (Fitness) (Time)

5 Rounds for time: (30 min time cap)

500 meter row or 200 meter Run

15 Dumbbell Floor Press 35/20#

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