CROSSFIT WOD

February 8, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
With your Partner, every 30 secs working at the same time:

00:00 Med ball Squats

00:30 Empty Bar Sumo Deadlift high pulls

01:00 Alternating box jumps

01:30 Empty Bar push press

*02:00 2 minutes of Rowing one at a time

————————————————–

Partner fight Gone Bad (Performance) (3 Rounds for reps)

In Teams of 2, 3 Rounds of:

*One athlete works at a time

2 min of Wall Ball Shots (20/14)

2 min of Sumo Deadlift High-pulls (75/55)

2 min of Box Jumps ( 24/20)

2 min of Push-press (75/55)

2 min of Row (Calories)

– Rest 1:00 –
————— or —————

Partner fight Gone Bad (Fitness) (3 Rounds for reps)

In Teams of 2, 3 Rounds of:

*One athlete works at a time

2 min of Wall Ball Shots (12/8)

2 min of Sumo Deadlift High-pulls (65/45)

2 min of Box Jumps ( 20 SU allowed)

2 min of Push-press (65/45)

2 min of Row (Calories)

– Rest 1:00 –

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