CrossFit Salem South – CrossFit
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