CrossFit Salem South – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Back Squat (30 Reps AHAP in 25:00)

record lightest weight used

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

Run 100m

3 rounds of:

5 Wall Ball Shots (20/14)

5 Toes to bar