CROSSFIT WOD

October 7, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Back Squat (Enter heaviest set)

With a running clock:

00:00 – 70%x5

02:00 – 75%x4

04:00 – 80%x3

07:00 – 84%x1,*

10:00 – 87%x1,*

13:00 – 90%x1,*

———————————————————–

Snake bite (Performance) (Time)

For time:

21 – 15 – 9

Squat Snatch (95/65)

Chest-to-Bar Pull-Ups
——————– or ——————-

Snake Bite (Fitness2.0) (Time)

For time:

21 – 15 – 9

Squat Snatch (65/45)

Kipping Pull-Ups
——————- or ——————

Snake bite (Fitness) (Time)

For time:

27 – 21 – 15 – 9

DB Snatch 40/25

Jumping Pull ups

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