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: Back Squat (15 Reps, same weight, AHAP, 20:00)

3: Metcon (Time)

Complete for time:

3 Rounds of:

Row 15 Calories

15 Thrusters (75/55)

Rest 3:00

3 rounds of:

15 Cleans (75/55)

15 Front Rack Lunges (75/55)
Stagger start for big classes as needed. Record the time completed including the rest. Scale as needed. Rx+ = 95/65