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 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#