CrossFit Salem South – CrossFit
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: Hang Clean & Jerk (8 rounds, 90 sec each (12:00))
3x Hang Clean & Jerk in 90s
Build to a heavy 3 rep hang power clean and jerk. Keep the same weight all the way through. 3 reps every 90 sec.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:00
Bike 15/12 calories
12 burpees over the bar
9 Deadlifts (185/135)
scale DL to 50% 1RM or less.