CrossFit Salem South – CrossFit

View Public Whiteboard

1: Squat/Deadlift warm-up (No Measure)

Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.

3 sets of 3 box jumps to medium height focusing on dynamic explosive form.

2: Bring out your dead (3 Deadlifts + 50m farmers carry (2x KB))

Every 2:00, 8 rounds
add deadlift weight to total of farmers carry weight for your score.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

Bike 12/10 Cal

50 Heavy rope single unders

30 Lunges (add 1 DB 50/35)
Rx+: AMRAP 16:00

5 Bar Muscle Ups

10 Lunges (70/50# DB added)

15 Cal bike