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 (AMRAP – Reps)

Every 3:00 for 12 rounds:

A. Max calories on the rower

B. Run 200m + Max devils press (2x DB 35/25)

C. 75 Heavy rope singles + Max walking lunges

So, 4 rounds of each (A,B,C,A,B,C,A,B,C,A,B,C)

Run = 20 reps
scale weight as needed. Every rep countes as 1, total all reps for your score.

Devils press demo: https://youtu.be/_-iCGodEZNo