CrossFit Salem South – CrossFit
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