CROSSFIT WOD

November 30, 2019 Written by CrossFit Salus

CrossFit Salus – CrossFit

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Reminders!

Olympic Weightlifting Class back on Fridays at 5pm (Mon & Fri 5pm/Tue & Thur 10:30am)

Endurance Class now Mon 10:30am. Tue 6:30pm, Wed 7pm

Talk to the Coach if you want to try Weightlifting Class or Endurance!

Coach lead warm up: (No Measure)

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Warm up with a running clock:

00:00 – 50 PVC Jumping Jacks

01:00 – 30 PVC Muscle Jacks

02:00 – 15 PVC Muscle Snatch

03:00 – 15 PVC Overhead Squats

04:00 – 10 PVC Snatch balance to parallel

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Iron Lotus (Teams of 3, Performance) (Time)

Team of 3, For time:

80 Calorie Assault bike or 800 Meter Team Run

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80 Calorie Assault bike or 800 Meter Team Run
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Iron Lotus (Teams of 3, Fitness) (Time)

Team of 3, For time:

80 Calorie Assault bike or 800 Meter Team Run

80 Box Jump Overs (20 SO allowed)

80 Overhead Squats (65/45)

80 Hang Power Snatches (65/45)

80 Overhead Squats (65/45)

80 Box Jump Overs (20 SO allowed)

80 Calorie Assault bike or 800 Meter Team Run