CROSSFIT WOD

September 7, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

6-Week LEVEL UP Foundation Nutrition Challenge, with our WODIFY RISE app.

Sept. 9-Oct. 20 Teams of 2 or 3. Open to nonmembers & teens, too!

Registration $48 with option to add individual nutrition coaching at a discounted rate

Click the link https://app.wodifyrise.com/Event/Event.aspx?u=levelupfall2019

Coach lead warm up: (No Measure)

——————–

Runaway Train (Team of 3, Performance) (Time)

Teams of 3

3 Rounds for time:

400 Meter Team Run

80 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)
——————— or ———————-

Runaway train (Team of 3, Fitness) (Time)

Teams of 3

3 Rounds for time:

400 Meter Team Run

80 Calorie Row

Directly Into…

21 Clean and Jerks (65/35)

21 Clean and Jerks (75/45)

21 Clean and Jerks (85/55)

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/75)

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