CrossFit Salem South – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (Weight)
Snatch-Overhead squat complex
1 snatch+1 hang snatch+1 OHS
Build to the heaviest unbroken complex. Can be power or squat.
3: Metcon (Time)
10-1
Squat clean@135/95
Push-up
Rx+ 155/105