CROSSFIT WOD

November 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Pay per view (Team of 3, Performance) (3 Rounds for reps)

In Teams of 3, 3 Rounds: (27 min)

3:00 – Row for Calories

3:00 – Assault Bike for Calories

3:00 – 5 Toes to bar+10 Kettlebell Swings 70/53

*Athletes alternate for the calories as needed

Each athlete must complete 5 TTB + 10 KBS
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Pay per view (Team of 3, Fitness) (3 Rounds for reps)

In Teams of 3, 3 Rounds: (27 min)

3:00 – Row for Calories

3:00 – Assault Bike for Calories

3:00 – 10 Knees above 90 +10 Kettlebell Swings 35/25

*Athletes alternate for the calories as needed

Each athlete must complete 5 KA90 + 10 KBS

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