CROSSFIT WOD

January 8, 2020 Written by

CrossFit Salus – CrossFit

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Reminders!

Check out the details on the “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge https://www.crossfitsalus.com/foundation-nutrition/reset-family-challenge/

Coach lead warm up: (No Measure)

——————–

Back Squat (1 set x 5 reps 80%)

With a running clock:

00:00 – 60%x 5

02:00 – 65%x 4

04:00 – 70%x 2

06:00 – 75%x 4

08:00 – 80%x 5

—————————————————-

Rocket Power (Performance) (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)
————— or ——————

Rocket Power (Fitness) (Time)

For Time:

21 Bar-Facing Burpees SO allowed

21 Power Snatches (65/35)

15 Bar-Facing Burpees

15 Overhead Squat (65/35)

9 Bar-Facing Burpees

9 Squat Snatches (65/35)

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