CrossFit Salem South – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Back Squat (EMOM 15:00, 1 rep per min (AHAP))

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

5 Pull Ups

10 Push Ups / 10 Sit Ups (alt rounds)

15 Squats

20 Heavy Single Unders
Rx+ AMRAP 20:00

3 Bar Muscle Ups

6 Devil Press (2x 50/35)

9 Squats (1x DB 50/35)

30 Double Unders