CrossFit Salem South – CrossFit

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1a: Front Rack Lunge (8 rounds, 4 reps per round (every 90 sec))

1b: Deadlift (8 rounds, 3 reps per round (every 90 sec))

choose 1 – A or B

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

Run 100m

6 Bar Facing Burpees

6 Snatch/Clean (alt rounds @ 115/75)
scale weight as needed