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)

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.