CROSSFIT WOD

January 15, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Today’s is a 2 person Partner WOD. Workout A and B are for 8 minutes. Both athletes work at the same time and switch when they want.

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Back Squat (1 set x 5 reps 83%)

With a running clock:

00:00 – 70%x 5

02:00 – 74%x 4

04:00 – 77%x 2

06:00 – 80%x 4

08:00 – 83%x 5

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Part A – Rowing Heroes (Partner, Performance) (AMRAP – Reps)

A. AMRAP in 8 min: (For both A and B)

DT

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

(Both athletes work at the same time

and switch when ever they want.

Enter Total reps from both athletes)
————- or —————

Part A – Rowing Heroes (Partner, Fitness) (AMRAP – Reps)

A. AMRAP in 8 min: (For both A and B)

DT

12 Deadlifts 65/45

9 Hang Power Cleans 65/45

6 Push Jerks 65/45

(Both athletes work at the same time

and switch when ever they want.

Enter Total reps from both athletes)

Part B – Rowing Heroes (Partner,Performance) (Distance)

Row for meters

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