CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group warm up:

Band upper body stretches

Burpees over partner (3×5 each)

Name game: whats your middle name?

2: Pull-ups (15:00 to practice skills and do reps)


A. Kipping technique

B. Other scaling options: seated, banded, jumping

Advanced: 30-50 reps, practice butterfly or chest to bar

Rx+: Weighted pull ups: 10 x 3 AHAP

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

8 Burpees over the bar

8 Cleans (115/75)

Bike 10/8 calories

8 Pull Ups
Basics: 65/45# cleans, ring rows as needed

Intermediate: 95/65# cleans

Adv: as written

Rx+: 8/4 bar muscle ups