CrossFit Salem South – CrossFit
1: Squat Warm Up (No Measure)
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Back Rack Lunge (12×4 AHAP)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
12 Thrusters (95/65)
8 Burpees over the bar
Run 200m
scale as needed
Rx+ = 6 Thrusters @ 135/95 + 6 burpees