CrossFit Salem South – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (Weight)

Every 90s for 10 rounds:

2 Back squats + 2 Deadlifts
score is combined weight used for both lifts. Partner up and switch between the lifts as needed.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

Sled drag 150m (180/115 added) OR Prowler Push 100m (90/50 added)

18 Snatches (50/35#)

18/15 Cal on the bike
scale weight as needed