CROSSFIT WOD

February 13, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Overhead Squat (1 set x 5 reps 80%)

With a running clock:

00:00 – 65%x 3

03:00 – 70%x 3

06:00 – 75%x 3

09:00 – 80%x 5

—————————————————-

Dead Space (Performance) (Time)

Complete in a 5 min window for 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

250/200 Meter Row or 200m Run

Enter your slowest round
————- or —————

Dead Space (Fitness) (Time)

Complete in a 5 min window for 5 Rounds:

7 Power Snatches (65/45)

15/12 Calorie Assault Bike

7 Overhead Squats (65/45)

250/200 Meter Row or 200m Run

Enter your slowest round

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