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)

10 sets of 4 reps:

2 Front Squats

2 Back Squats

20:00 time cap
Do not take a break between the front squats and back squats, just long enough to rack the bar and reposition on the back.

Rx+ = 1 Front Squat, 1 Back Squat, 1 Overhead squat. (all at the same weight) 10×3

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Run 100m

4 Rounds of:

4 Wall Ball Shots (20/14#)

4 Lunges (med ball on shoulder)
adjust med ball as needed