CrossFit Salem South – CrossFit

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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.