CrossFit Salem South – CrossFit

View Public Whiteboard

1: Clean/Lunge Complex (EMOM 14:00)

2 Power Clean + 4 Front Rack Lunges
Consider the reps and go with a medium weight. Target is approx 50% of your max clean or lunge. The 6 reps should not take more than 30 seconds.

2: Metcon (Time)

Complete 3 rounds for time:

500m Row

20 Snatches (50/35# DB)

20 Box Jumps (24/20″)
scale as needed