CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Tabata rowing 8 rounds, then group barbell warm up.

2: Clean Ladder (4x 3:00 rounds, power cleans)

4 rounds, 3:00 each weight for max reps
Rd1: 165/105

Rd 2: 185/115

Rd 3: 205/135 (1 rep = 2 points)

Rd 4: 225/155 (1 rep = 3 points)

If you cannot lift this heavy simply modify the increments and adjust to your ability.

3: Metcon (Time)

Complete for time:

40-30-20-10 reps of

Double Unders (3:1 SU, 2:1 HSU)

Sit Ups

Wall Ball Shots (20/14#)
Basics: Start at 30

Int/Adv: as written

Rx+ Start at 50