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: Push Press (6×10)

rest as needed between, same weight for all (AHAP). No racks.

3: Metcon (Time)

Complete 3 rounds for time:

21 Cal bike

15 Burpees

9 CTB Pull Ups
Basics: 15/12/9

Int: chin over pull ups

Adv: as written

Rx+: Sub Muscle Ups for CTB Pull Ups