CrossFit Salem South – CrossFit
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)
EMOM 33:00
Min 1: 3 Power Snatches AHAP
Min 2:: 5 Strict Pull Ups + 10 squats
Min 3: Run 150m
Basics: 10 Ring rows + 10 squats, 100m run
Int: 5 chin over pull ups + 10 squats
Adv: as written
Rx+:
Min 1: 1 Squat Snatch AHAP
Min 2: 3 BMU + 10 Squats
Min 3: Run 200m
Score is weight of the snatches.
Click Rx, or Rx+ only if all rounds are completed as stated.