CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
Jog 400m, high kicks, butt kickers, lunge stretch, 30 air squats.
2: Clunging into the future (10 rounds, 90 sec each round )
2 Power Cleans + 2 Front Rack Lunges
Work up to a max for this complex and then complete 10 rounds at that weight.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:00
Run 200m
3 Rounds of:
5 Wall Ball Shots (20/14#)
5 Toes to bar
scale as needed. Run counts as 20.