CrossFit Salem South – CrossFit

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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