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: Overhead Squat (Build to a heavy single – 20:00)

Basics: Front or Back squat

Int/Adv: overhead squat

Note: any squat can be substititued

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

7 Overhead Squats (135/95)

14 Cal Row

42 Double Unders
Basics: Any squat

Int: 95/65

Adv: as writen