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: Deads and Cleans (20×4 – EMOM 20:00)

2 Deadlifts + 2 Hang Cleans AHAP
Every minute on the minute do 2 deadlifts and 2 hang cleans as a complex (hands stay on the bar). Work up to AHAP and complete the last 10 rounds at that weight. Score is weight used for the last 10 rounds only. Target is 60-70% of your max clean.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

20 Double Unders (40 SU, 30 HSU)

6 Burpees