CrossFit Salem South – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Power Snatch (Find 1RM (15:00))

3: Metcon (AMRAP – Reps)

EMOM 24:00

rd1: Max reps – Snatch (115/75)

rd2: Max calories – Row

rd3: Plank
Scoring:

Plank = 1 rep for every 10 seconds. 6 reps max per minute.

Add total snatch reps, calories, and plank points for total score.