CrossFit Salem South – CrossFit

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1: Squat/Deadlift warm-up (No Measure)

Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.

3 sets of 3 box jumps to medium height focusing on dynamic explosive form.

2: Front Squat (30×2 (2 reps every 45 sec.) )

3: Metcon (Time)

Complete for time:

Row 800m

60 Lunges

40 Toes to bar

20 Box Jumps (30/24″)