CROSSFIT WOD

December 6, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Strict Chest to Bar Pull up (5 Reps EMOM for 6 minutes)

————– or ——————

Strict Pull Up (5 Reps EMOM for 6 minutes)

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Low Tide (Performance) (3 Rounds for reps)

AMRAP in 5 min:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders
——————– or ——————-

Low Tide (Fitness) (3 Rounds for reps)

AMRAP in 5 min:

Buy-In: 700 Meter Row

7 Squat Cleans (65/45)

50 Single Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 500 Meter Row

5 Squat Cleans (85/55)

50 Single Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 300 Meter Row

3 Squat Cleans (95/65)

50 Single Unders

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