CrossFit Salem South – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Front Squat (EMOM 10:00, 2 per min)

3: Back Squat (EMOM 10:00, 2 per min )

4: Metcon (AMRAP – Reps)

AMRAP 12:00

Buy In:

50 Box Jumps (24/20″)

50 Thrusters (75/55)

The max reps of:

Bar facing burpees over the bar
split up the 50’s anyway. Score is only burpees. Scale as needed.