CROSSFIT WOD

March 19, 2020 Written by

CrossFit Salus – CrossFit

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Warm-up

Overhead Squat (1 set x 3 reps 75%)

With a running clock:

00:00 – 60%x 3-3 sec pause at the bottom on 1st rep

03:00 – 65%x 3-3 sec pause at the bottom on 1st rep

06:00 – 70%x 3-3 sec pause at the bottom on 1st rep

09:00 – 75%x 3-3 sec pause at the bottom on 1st rep

—————————————————-

Or use what you have, add a few reps if needed, work on position!

gooDTimes (Performance) (Time)

5 Rounds for time:

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105
—————– or ——————–

gooDTimes (Fitness) (Time)

5 Rounds for time:

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 95/65

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