CrossFit Salem South – CrossFit
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 (No Measure)
Accumulate 3 Minutes in a Plank in the least number of sets possible. On elbows and toes. Shoulders to hips to toes are in a straight line.
3: Metcon (Time)
21-15-9
Push Jerk@95/65
Sumo Deadlift High Pull@95/65
Rest 2 Mins
15-12-9
Box Jump@30/24
Strict Pullup
Rest 2 Mins
12-9-6
Hang Power Clean@115/85
Bar-facing Burpees
RX+ is 135/95 then 155/105