CrossFit Salem South – CrossFit
1: General Warm Up 1 (No Measure)
Lunge down (length of gym)
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
9xBurpees over the bar
Ropes are not currently marked for height. The ropes are secured at approximately 17’. Will mark after they are stretched.