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: 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