CrossFit Salem South – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Front Squat (5×5)

20 mins. Shoot for 75-85% of 1RM

3: Metcon (Time)

3 Rounds

25 Air squats

200m run

25 American KB swings@53/35
Scale to complete in 8-10 mins.

RX+(medball cleans@20/14 and 15KB swings@70/53).