CrossFit Salem South – CrossFit

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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.