CROSSFIT WOD

December 11, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

Here are some details about the Naughty or Nice toy drive on Sat 12/14 https://www.crossfitsalus.com/events/naughty-or-nice-toy-drive/

Check out what’s going on with the schedule for the next month https://www.crossfitsalus.com/events/holiday-schedule-2019/

Coach lead warm up: (No Measure)

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

https://youtu.be/lVxnRAiuGas

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Deadlift (Every 2 min-65% 3 sets x 8 reps)

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A: Metcon (Time)

(Performance)

For time:

21-15-9 for time of:

Deadlifts 185/135

Inverted burpees

video demo of Inverted burpee

https://youtu.be/M6_nkTKhaFY
—————- or ————–

B: Metcon (Time)

(Fitness)

For time:

21-15-9 for time of:

Deadlifts 135/95

1 Air squat + 1 kick up to handstand to wall

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