CrossFit Salem South – CrossFit
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
2: Metcon (Weight)
EMOM 20:00
Odd Min: 3 Push Press (AHAP)
Even Min: Plank
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 13:00
Run 100m
4 Burpees over the bar
4 Snatch (115/75)
4 Burpees over the bar
4 Snatch (115/75)
scale as needed