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: 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.