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: Hang Snatch (EMOM 20:00 (last 10 heavy at the same weight))

Min 0-10 build (1-3 per min)

Min 11-20 stay heavy and record this weight (1 per min)

squat optional

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

Run 100m

Alt rounds: 12 Toes to bar/15 push ups