CrossFit Salem South – CrossFit

View Public Whiteboard

1: Deadlift (5×3 AHAP)

work up to a heavy set of 3, take your time before and during sets.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

2 Handstand Push Ups

2 Front Squats (115/75) – no racks

* Increase by 2 reps every round.
scale weight as needed to about 30% 1RM. Sub pike HSPU or regular push ups.