CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

5x 100m Prowler Pushes (180# added to sled/90# added to sled)
All athletes, Basics = 90/0 added

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

Run 200m

20 Clean and Push Press (1x dumbbell 50/35)

20/15 Cal Bike

20 Pull Ups or Ring Rows
Basics/Intermediate option

2: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Advanced option for people familier with clean and jerks and the desire to run…. remember Murph is coming 🙂