CrossFit Salem South – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Clean and Jerk (1 Rep Max)

25 mins to build to heaviest clean and jerk. Can be push or split jerk.

3: Metcon (AMRAP – Rounds and Reps)


4 Bar Muscle ups

8 KB hang snatches@53/35

12 push-ups
RX+ ring muscle ups