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 (AMRAP – Rounds)

EMOM 30:00

1 – 5 Deadlifts 50-60%

2 – Bike 14/12 cal

3 – 10 Toes to bar

4 – 10 Dumbbell hang squat cleans (2x 50/35)

5 – Rest
Score is rounds, Max is 30, scale as needed. Rx+ is 315/225 DL and planking during the rest minute.