CrossFit Salem South – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Metcon (Weight)

EMOM 14:00

Odd: 7 Deadlifts

Even: 12 Lunges (slam ball added or KB)
score is weight used for the DL + weight added to the lunges. Target DL weight is 50-60% 1RM.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

Run 100m

12 Dumbbell Cleans (2x 50/35)

12 Box Jumps (24/20″)
basics and intermediate levels adjust weight and box height as needed