CrossFit Salem South – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (AMRAP – Reps)

12 rounds, 90 seconds each (60 work/30 rest)

A. Max calories on the rower

B. Max back-rack lunges (95/65)

score is total calories + total lunges
Basics: Unweighted lunges

Int: 75/45

Adv: as written

Rx+: 135/95

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Run 100m

3 rounds of:

6 Snatch (50/35# DB) – Alternating

2 Box Jump Overs (24/20″)
Basics: 25/15# DB, any box

Int: 35/25 DB

Adv: as written

Rx+: 70/50 DB, 30/24″ Box