CrossFit Salem South – CrossFit

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1: Butt Blaster 5000 (EMOM 14:00)

1 Deadlift

1 Hang Clean

6 Front Rack Lunges
target weight is:

Beg: 65/35

Int: 95/65

Adv: 135/95#

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Buy In: Bike 40/30 calories

Then:

1 Dumbbell Snatch (50/35)

1 Sit Up

*increase by 1 rep every round
Scaling groups:

Beginner: 30/20 Cal. buy in, 30/20# DB

Intermediate: 35/25 Cal. buy in, 35/25# DB

Adv: as written