CROSSFIT WOD

January 14, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Deadlift (1 x 5 @ 75%)

With a running clock:

00:00 – 55%x5

02:00 – 60%x4

04:00 – 65%x3

06:00 – 70%x4

08:00 – 75%x5

——————————————

Grim Reaper (Performance) (2 Rounds for reps)

AMRAP in 5 min:

21-15-9:

Handstand Push ups

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups
——————– or ——————-

Grim Reaper (Fitness) (2 Rounds for reps)

AMRAP in 5 min:

21-15-9:

Push ups

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (65/45)

Jumping Pull-ups

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