CrossFit Salem South – CrossFit
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.