CrossFit Salem South – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Metcon (AMRAP – Rounds and Reps)


20 Wallballs@20/14

20 Situps

500m Row

20 OH Walking Lunges with Plate@45/35

20 Pushups