CrossFit Salem South – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Bench Press (30 reps AHAP (same weight, in 20:00))

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

4 Burpee Box Jump Overs (24/20″)

6 Dumbell Snatch (50/35#)