CrossFit Salem South – CrossFit

View Public Whiteboard

1: Warm-up (No Measure)

Group Warm Up:

Name Game

High Kicks D&B

Butt Kickers D&B

Lunge w/twist D&B

Good Mornings

2: Pause Back Squats (10×3 (50% 1RM) – 20:00 Max)

3 Sec pause at the bottom and top of each rep

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Run 100m w/Med Ball

4 Wall Ball Shots (20/14#)*

4 Burpee Box Jumps (24/20″)*

* Increase by 2 reps each round
Basics: 100m run without ball, 12″ box, 12/10# WB

Int: 20/20″, 14/12# WB

Adv: as written