CrossFit Salem South – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Power Clean (EMOM 20:00, 2 per min )

Basics: 3-5 per min light

Int: 2-3 per min medium weight

Adv: 2 per min, AHAP

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Row 9 Calories

15 Hang Snatch (1x DB 50/35)

21 Squats