CROSSFIT WOD

September 20, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Front Squat + Back Squat (80% of FS: Every 3min 3 + 6 for 9 mins)

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Thumb war (Performance) (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories

1 Minute Rest
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Thumb war (Fitness) (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (12/8)

1 Minute Hang Power Snatch (65/35)

1 Minute Assault Bike Calories or Row

1 Minute Rest

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