CrossFit Salem South – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (Weight)

EMOM 18:00

Odd Min: 2 Power Cleans (AHAP)

Even Min: 10 Dips
Record weight used for the cleans, use dip bars for the dips. Add weight if possible (and then add to clean weight). Scale to jumping dips, banded dips, or kipping dips on the new Rogue dip bars.

Dip video:

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

Run 200m with slam ball

15 Ball Slams (50/30#)

15 Burpees
Basics: Run without ball. 10 slams, 10 burpees

Int: 40/20# ball

Adv: As written

Rx+: Add 15 Handstand Push Ups