CrossFit Salem South – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (Weight)

EMOM 20:00

Odd Min: 3 Thrusters

Even Min: 8 Pull Ups
score = weight used for all thrusters

3: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time cap = 12:00

Basics: Starts @ 40

Single Unders 3:1