CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group Warm Up:

Name Game

15 Good Mornings

Lunge Stretch 2:00

15 Squats

15 High Kicks

30 Butt Kickers

20 Torso twists

2: Metcon (Weight)

12 rounds, 90 sec. each

Rd 1: 8 Cleans

Rd 2: 4 Front Rack Lunges

repeat to 12
Class: Alternate big classes so bars are shared and team members alternate with cleans and lunges.

Basics: 1:00 work, 30 sec. rest. Unweighted lunges or squats, cleans scale as needed.

Int/Adv: As written

Scoring: Record weight used (1 bar, same weight for both)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

8 Ball Slams (50/30)

8 Box Jumps (24/20″)

8 Push Ups
Basics: Scale slam ball and box as needed. Step ups as needed.

Intermediate: 40/20#

Adv: As Written + hand release push ups

Rx+: AMRAP 12:00

8 Snatch (115/75)

8 Box Jumps (30/24″)

8 Handstand Push Ups