CrossFit Salem South – CrossFit

View Public Whiteboard

1: Warm-up (No Measure)

2 minutes on Bike or 400m run

Then:

2 Rounds of:

30 Sec Sampson stretch each leg

10 Banded Good Mornings

30-45 Sec Plank

2: Metcon (AMRAP – Reps)

3 Rounds:

3:00 Max Clean and Jerks (115/75)

3:00 Max Burpees over the bar

Score is total reps, clean and jerk counts as two reps.
Basics: 75/45

Int: 95/65

Adv: as written

Rx+: 135/95

3: Metcon (Time)

Complete for time (10:00 Max)

50 Pull Ups

100 Sit Ups
Rx+ = CTB Pull Ups

Split up anyway