CrossFit Salem South – CrossFit
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