CROSSFIT WOD

December 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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This is a back off week, today we work harder at improving the front squat position. Video demo

https://youtu.be/uYumuL_G_V0

Front Squat ( 70% 4 sets x 3 reps)

Every 3 min 3 pausing Front Squats ( 3 sec pause)

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Power Move (Performance) (AMRAP – Reps)

AMRAP in 10 min:

6 Kipping Handstand push ups

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
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Power move (Fitness) (AMRAP – Reps)

AMRAP in 10 min:

6 Kipping Handstand push ups 5″ riser

9 Overhead Squats (65/45)

12 Box Jumps (20 Su allowed)

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