CROSSFIT WOD

December 2, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Front Squat (80% 5 sets x 4 reps)

With a running clock:

00:00 – 60%x3

02:00 – 70%x3

04:00 – 75%x3

06:00 – 80%x4

08:00 – 80%x4

10:00 – 80%x4

12:00 – 80%x4

14:00 – 80%x4

—————————————

Little Dipper (Performance) (Time)

For time:

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees
——————– or ——————-

Little Dipper (Fitness) (Time)

For time:

21-15-9:

Push Jerks (65/45)

Lateral Barbell Burpees

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