CROSSFIT WOD

March 25, 2020 Written by

CrossFit Salus – CrossFit

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Warm-up

Front Squat (1 set x 3 reps 70%)

With a running clock:

00:00 – 60%x 3

03:00 – 65%x 3

06:00 – 70%x 3

—————————————————-

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

Tic tac toe (Performance) (Time)

For Time:

3 Rounds:

30/21 Calorie Assault Bike

21 Toes to Bar

15 Thrusters (115/80)

15 Thrusters (135/95)

15 Thrusters (155/105)

3 Rounds:

30/21 Calorie Assault Bike

21 Barbell Facing Burpees
—————– or ——————–

Metcon (Time)

Scaled

For Time:

3 Rounds:

30/21 Calorie Assault Bike/ 400m Run/100 double unders/300 singles

21 Toes to Bar/knees above 90/strict sit ups

(use what you have, increase so you have break into sets 5 and 3)

15 Thrusters

15 Thrusters

15 Thrusters

3 Rounds:

30/21 Calorie Assault Bike/ 400m Run/100 double unders/300 singles

21 Barbell Facing Burpees SO allowed

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