CROSSFIT WOD

February 15, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
5 air squats+ 5 Push ups + 5 Straight leg sit ups EMOM for 3 min

5 no hands empty bar front squats + 10 Toes to floor EMOM for 3 min

3 Clean & Jerks + 10 Vups or tuck ups EMOM for 3 min

—————————————

Steel Toe (Team of 3, Performance) (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs

21 Clean and Jerks (185/135)
——————– or ——————-

Steal Toe (Team of 3, Fitness) (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Knees above 90

Into…

21 Burpee Box Jump Overs (20 SO allowed)

21 Clean and Jerks (95/55)

21 Burpee Box Jump Overs

21 Clean and Jerks (105/65)

21 Burpee Box Jump Overs

21 Clean and Jerks (115/75)

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