CROSSFIT WOD

August 19, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Shoulder Press (Every 2 min 90% 6 x 2)

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Hangnail (Performance) (AMRAP – Reps)

AMRAP in 16 min:

30 Single arm Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike or Row

20 Barbell-Facing Burpees

15 Deadlifts (245/165)

On the dumbbell hang clean and jerks,

athletes complete 5 reps on a single side,

before alternating.
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Hangnail (Fitness) (AMRAP – Reps)

AMRAP in 16 min:

30 Single arm Hang Clean and Jerks (30/15)

25/18 Calorie Assault Bike or Row

20 Burpees

15 Deadlifts (95/65)

On the dumbbell hang clean and jerks,

athletes complete 5 reps on a single side,

before alternating.

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