CrossFit Salem South – CrossFit
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: Every 2:00 for 10 round for weight (10×9)
3 rounds of:
1 Thruster
2 Front Rack Lunges
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
Run 50m (50/35 DB added)
12 Cleans (1x DB 50/35)
12 Toes to bar
Rx+ 70/50 DB