CrossFit Salem South – CrossFit

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General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: 400m Run (Time)

Max Effort 400m Run

3: Metcon (Time)

5 rounds

200m run

8 chest to bar pull-ups

12 Alt Single Arm DB clean and jerks@50/35

16 push-ups