CrossFit Salem South – CrossFit

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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