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 (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)


Push Jerk@95/65

Sumo Deadlift High Pull@95/65

Rest 2 Mins


Box Jump@30/24

Strict Pullup

Rest 2 Mins


Hang Power Clean@115/85

Bar-facing Burpees
RX+ is 135/95 then 155/105