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 16:00
Odd: 2 Snatch Deadlifts + 2 Hang Snatches + 2 Overhead Lunges
Even: 8 Chest-to-bar pull ups
scale as needed. Rx+ = 4 bar muscle ups. Use as prep for the second WOD. Target is 50-60% 1RM Snatch.
3: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#