CrossFit Salem South – CrossFit

View Public Whiteboard

2: Metcon (AMRAP – Rounds)

12x 3:00 rounds (36:00 total)

Rd 1 – Bike 30/25 Calories

Rd 2 – 100 Double Unders (200 SU)

Rd 3 – 40 American KB Swings (53/44)

Rd 4 – 2:00 of plank
scale as needed for 2:00 of work per round. Max score = 12 rounds

1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings