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: Metcon (Weight)

in 25:00 complete:

50 Front Rack Lunges (from the floor)

50 Deadlifts
add the weight used for lunges to the weight used for DL to score. Ex. 185# lunges + 275# DL = 460# score

3: Metcon (Time)

10 rounds for time of:

8 Toes to bar

8 Box Jumps (24/20″)

8 Squats
sub sit ups or hanging knee raises 1:1 for toes to bar as needed.