CrossFit Salem South – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (Time)

3x250m row sprints
2 min rest between attempts. Record your slowest time of the three.

3: Metcon (Time)

5 rounds for time

3×15’ rope climbs

6xPower snatches@115/85

9xBurpees over the bar
Ropes are not currently marked for height. The ropes are secured at approximately 17’. Will mark after they are stretched.

RX+ 135/95