CROSSFIT WOD

October 4, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Deadlift (Enter heaviest set)

Every 2 min

Set 1: 6 Reps @ 75%

Set 2: 4 Reps @ 85%

Set 3: 2 Reps @ 95%

Set 4: 4 Reps @ 85%

Set 5: 6 Reps @ 75%

———————————————————–

HVAC (Performance) (4 Rounds for reps)

Every 5 minutes for 4 Rounds:

20 Double Dumbbell Deadlifts (70’s/50’s)

15 Kipping Handstand Push ups

100 Double Unders

Enter completed reps for each 5 min interval
——————– or ——————-

HVAC (Fitness) (4 Rounds for reps)

Every 5 minutes for 4 Rounds:

20 Double Dumbbell Deadlifts (40’s/30’s)

15 Kipping Handstand Push ups on 5″ riser

200 Single Unders

Enter completed reps for each 5 min interval

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