CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group Warm Up:

Teams of 2, alternate 100m jogs until each have 3

Name game: Fav water activity

Group stretch: lower body focus

2: Metcon (Weight)

Complete for weight:

A. 200m Lunge (add weight if possible).

B. 30 Deadlifts @ 60-70% (15:00 cap)
Basics: 100m lunge, no weight added (less if needed)

Intermediate: 200m lunge, add weight if possible

Adv: 200m lunge with weight added. Slam ball, plate, dumbbells, aything.

Scoring: add deadlift weight to the weight used for lunges.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

Run 100m

15 Wall Ball Shots (20/14#)

10 Toes to bar (15 sit ups)
all groups, modify as needed.