CrossFit Salem South – CrossFit

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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)


Squat clean@135/95

Rx+ 155/105