CROSSFIT WOD

November 27, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
Video Demo – understanding back position in Deadlift

https://youtu.be/lVxnRAiuGas

———————————-

Deadlift (80% 5 sets x 3 reps)

With a running clock:

00:00 – 60%x5

01:00 – 70%x3

02:00 – 75%x3

04:00 – 80%x3

06:00 – 80%x3

08:00 – 80%x3

10:00 – 80%x3

12:00 – 80%x3

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Smash Mouth (Performance) (Time)

3 Rounds for time:

800 Meter Run

21/15 Calorie Assault Bike

5 Rounds of :

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
——————– or ——————-

Smash Mouth (Fitness) (Time)

3 Rounds for time:

800 Meter Run

21/15 Calorie Assault Bike or Row

5 Rounds of :

7 Thrusters (55/35)

7 Jumping Pull-ups

7 Burpees

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