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: Deadlift (5-5-4-4-3-3-2-2-1-1)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

Run 100m

2 rounds of :

6 Toes to bar

6 burpees

6 Kettlebell swings (70/53)
All groups scale as needed